Thursday, April 18, 2013

black bean, sweet potato quesadillas

guys. listen to me now and listen to me good.
when jospehine made me try these quesadillas with sweet potato in them, i was truly in heaven. truly, truly i say to you. the Lord made this combination to be loved and adored by the masses. and i'm a picky eater, so that says a lot.

making this isn't rocket science. it's so dang simple and that's what makes it so magical.
and perhaps you've made your own tortillas and have discovered that they're way more delish and way more inexpensive than you thought. we must add to this magic by making a quesadilla. from heaven. what?

so i'll let josephine the genius take the stage:


Black bean and Roasted Sweet Potato Quesadilla


This vegetarian quesadilla can be a meal or an appetizer...It is sweet and savory. Also, It's worth mentioning that black beans and sweet potatoes have huge health benefits. Blacks beans have fiber, magnesium and protein. Sweet potatoes have tons of vitamins, potassium and fiber. From the black beans, you get lots of protein without all the fat and cholesterol from meats. They are also great for weight loss and don't have a ton of sugar in them if you're following along jami's "i'm over sugar" journey. 



here's what you need.


Ingredients


3/4 cup roasted sweet potatoes chunks, see note
1/2 cup cooked black beans, see note
1/4 cup roasted/sautéed onion, optional
2 tablespoons finely chopped green onions
2/3 cup shredded Colby jack cheese, or the combo of Monterey jack cheese and cheddar cheese

Directions
  1. Preheat oven 425 degrees.
  2. Place a tortilla on the baking sheet. Scatter the sweet potato chunks on the tortilla, and then fill the spaces between those sweet potato chunks with the black beans. Top with roasted/sautéed onions, if using them. Sprinkle the green onions and cheese. Top with the other piece of tortilla and press it gently. Bake for 6- 10 minutes, or until the cheese is melted and the top piece tortilla is golden brown. Cut into wedges and serve with guacamole or salsa if desired.

Cook’s Note-

  1. I’d highly recommend making your black beans instead of using canned beans. When you make your own, you can avoid BPA from the cans, control the sodium content, and save money! Here is how I make my black beans.

Rinse and sort beans. To 1 lb beans (about 2 cups) add 6-8 cups cold water. Let stand overnight or at least 6-8 hours. Drain the soak water and rinse beans. In a slower cooker, add 6 cups water and 1 teaspoon sea salt to drained and rinsed beans.  Cook 6-8 hours until tender. Stir occasionally. this will save you 75% the cost of the can!

  1. Here is how I do my roasted sweet potatoes-
2 lbs sweet potatoes, peeled and cut into 3/4 – inch chunks
2 tablespoons canola oil
2 teaspoons brown sugar(optional)
½ teaspoon ground cinnamon
½ teaspoon ground cumin
Toss together those ingredients, single-layer them on a baking sheet. Bake at 400 F degrees for 30-35 minutes.


now i think you'll all agree, josephine is a genious...this is my new lunch special!