Elevate your appetizer game this football season with a healthy, vegetarian sweet potato quesadilla recipe. Packed with nutrients and easy-to-prepare, this recipe is a guaranteed touchdown.
Did you know that sweet potatoes are high in fiber and antioxidants, which promote a healthy gut and brain? Mix the sweet potatoes with sweet onion, red bell pepper, and low sodium black beans for a delicious combo, rich in vitamin C, protein, and fiber. Once cooked, plate with non-fat Greek yogurt, salsa and avocado and everyone will be sure to get a kick out of it!
Sweet Potato Quesadilla Recipe
Yield: 6 servings (2 quesadillas each)
Download a printable version of this recipe here.
Ingredients:
Vegetable oil cooking spray
1 cup diced sweet onion
1/2 cup diced red bell pepper
1 cup low sodium black beans, rinsed and drained
2 Tablespoons water, as needed
1 1/2 cups mashed cooked sweet potato, skin removed (about 2 baked sweet potatoes)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried or fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt
1/2 teaspoon pepper
3/4 cup shredded cheddar cheese
24 corn tortillas (6-inch size)
3/4 cup non-fat Greek yogurt
3/4 cup salsa
3/4 cup mashed avocado
Directions:
Spray a small sauté pan with vegetable oil cooking spray. Place over high heat and sauté onions, peppers, and black beans, mashing the beans into a chunky paste while cooking. Cook for 5 minutes or until onion is browned. Add 1 Tablespoon water if pan begins to dry out and brown.
In a medium bowl, combine mashed sweet potato, bean mixture, garlic powder, onion powder, parsley, basil, salt, pepper, and shredded cheese. Spray sauté pan again with vegetable cooking spray and adjust to medium-high heat. While heating, spread a rounded ¼ cup of sweet potato mixture onto a tortilla. Cover it with another tortilla and place in heated pan. Sauté on each side for 5 minutes or until melted and browned on both sides. Repeat with remaining quesadillas. Serve with 2 Tablespoons each Greek yogurt, salsa, and avocado.
Nutritional information per serving: 442 calories; 12 gram fat; 4 grams saturated fat; 17 mg cholesterol; 424 mg sodium; 69 gram carbohydrates; 10 grams fiber; 14 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
