Instructions
Preparing the Sweet Potatoes
Microwave Method: Place the diced sweet potatoes in a microwave-safe bowl with a splash of water. Cover and microwave on high for 5-7 minutes, or until tender. Drain any excess water and set aside.
Alternative Method: You can also steam or boil the sweet potatoes until tender. Ensure to drain any excess water afterward.
Preparing the Filling
Sauté the Onions: In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and cook until softened, about 3-4 minutes.
Add Garlic and Spices: Add the minced garlic, ground cumin, and chili powder. Cook for another 1-2 minutes until fragrant.
Cook the Bell Pepper: Add the diced bell pepper to the skillet and cook for 2-3 minutes until slightly softened.
Combine with Sweet Potatoes and Black Beans: Stir in the cooked sweet potatoes and black beans. Cook for another 2-3 minutes until everything is heated through and well combined. Season with salt and pepper to taste. Remove from heat.
Assembling the Quesadillas
Heat the Skillet: Heat a large skillet or griddle over medium heat.
Layer the Ingredients: Place one tortilla on the skillet. Spread a thin layer of vegan shredded cheese over half of the tortilla. Spoon a generous portion of the sweet potato and black bean mixture over the cheese. Sprinkle more vegan cheese on top of the filling.
Fold the Tortilla: Fold the empty half of the tortilla over the filling, creating a half-moon shape. Press down gently with a spatula.
Cooking the Quesadillas
Cook Each Side: Cook each quesadilla for 2-3 minutes on each side, or until golden brown and crispy, and the cheese is melted. Repeat with the remaining tortillas and filling, adding more oil to the skillet if necessary.
Serve Immediately: Serve the quesadillas hot, either whole or sliced into wedges, with your favorite dips and sides.
Tips for Success
Even Dicing: Ensure the sweet potatoes and bell peppers are diced evenly for uniform cooking.
Oil Control: Use just enough oil to prevent sticking but not so much that the quesadillas become greasy.
Cheese Melting: Covering the skillet while cooking can help the cheese melt more evenly.
Spice Adjustments: Adjust the amount of cumin and chili powder to suit your taste preferences. You can also add a pinch of cayenne pepper for extra heat.
Nutritional Information (per serving)
Calories: 320 kcal
Carbohydrates: 50 g
Protein: 8 g
Fat: 9 g
Saturated Fat: 1 g
Sodium: 600 mg
Potassium: 700 mg
Fiber: 8 g
Sugar: 6 g
Vitamin A: 12000 IU
Vitamin C: 120 mg
Calcium: 100 mg
Iron: 3 mg.
Conclusion
Sweet Potato & Black Bean Quesadillas are a versatile and delicious vegan meal option that can be prepared quickly and easily. Packed with nutrients and flavor, they are perfect for a satisfying lunch or dinner. Enjoy these quesadillas with your favorite salsas, guacamole, or vegan sour cream for an extra touch of flavor. Happy cooking!
