One-Pan Sweet Potato and Black Bean Quesadillas
These One Pan Sweet Potato and Black Bean Quesadillas are packed with plant-based protein and fiber to make them both healthy and satisfying. It’s also a time-saving recipe because it requires only one pan and a versatile recipe because the filling can be used in so many dishes. Try it the next time you want to spice up your weekly meal prep!
Why I Love This Easy Quesadilla Recipe
The inspiration for this recipe came to me a couple of months ago. It was a pretty typical weekend visiting my hometown. I was enjoying making my rounds to visit family and friends and seeing the usual Metro Detroit sights. There’s a lot to see and do in the area, but let’s just say that my family and I know what we like. Getting a Hani from Coney Island is a must, and there is no shortage of other restaurant chains to choose from.
My dad, stepmom, and I were planning a get-together, but instead of visiting one of our usual spots, we decided to buck tradition and try something new. (Gasp, I know. Change is hard!) We headed down to a well-known vegan/vegetarian spot called Seva in downtown Detroit.
I’m as omnivorous as they come, but I do love plant-based meals as well, so I was excited to see all of the tasty options on the menu. I was feeling torn between the famous Beyond meatless burger and the black bean/sweet potato quesadilla. If you know me at all, you know that I’m an absolute sucker for anything cheesy, so I opted for the quesadilla. I’ve had my fair share of chicken and cheese quesadillas in my life, but this one was even more satisfying. The combination of black beans and sweet potato was ohhh so comforting. Needless to say, I ate the whole thing and loved every bite of it.
When I got back home to Grand Rapids, I was still thinking about this darn quesadilla, so I decided to make my own version! I wanted something slightly lighter tasting and heavier on the veggies, and this recipe is just that. As an added plus, I found out that the quesadilla filling can be used in SO many other recipes.
Nutrition Benefits
High-Fiber
This recipe for sweet potato and black bean quesadillas includes a variety of vegetables, specifically beans, which are high in soluble fiber that can help with cholesterol management and slowing down digestion. If you use a whole-grain tortilla, you can bump the fiber even more. Yay for the fullness factor! For more on how much fiber you need and why it’s important, check out my Fiber 101 post!
Plant-Based Protein
Choosing beans instead of meat can save you calories, money, and help the planet too. Switching up your protein sources can make eating more interesting too. For more benefits of plant-based proteins and another recipe that includes them, check out my favorite Crispy Roasted Chickpea recipe.
Cooking Tips
Perfect Veggie Filling
To start this recipe, chop the sweet potatoes and onions as finely as possible. Huge chunks of veggies will make it harder for your quesadilla to hold together. The sweet potatoes will take the longest of all of the vegetables to cook, so throw them in the frying pan with a bit of oil first.
While the sweet potatoes are cooking, rinse one can of corn and black beans in a colander.
Keep an eye on the sweet potatoes and flip them until all sides of the sweet potato are evenly browned and fork-tender. Remove the sweet potatoes from the pan and place them in a large bowl.
Saute the onions next. I add a bit more oil at this point and cook them until they are very soft and a bit caramelized.
Preparing The Quesadillas
Add all of the ingredients to the large mixing bowl and mix in the spices. Add the ingredients and spices back to the pan and cook until heated through and fragrant. Return the filling to the mixing bowl.
Wipe the pan clean with a damp paper towel and spray with a very small amount of oil. Add your tortilla, fill half with shredded cheese and filling. Then… LEAVE it! Yep. You read that right. Don’t fold and flip. You’ll make a mess.
When the cheese starts to melt, check the underside of the tortilla on the unfilled side. When you start to see little brown spots, fold the quesadilla carefully and press with a spatula. Remove, slice, and serve!
Top with a dollop of sour cream and pickled shallots if you’re feeling fancy.
Other Notes
I love one-pan recipes because they really do save you so much time. You don’t realize how much time and energy it takes to wash a bunch of pots and dishes until you’re elbow-deep in soap suds.
FYI: To make this recipe vegan – use vegan cheese instead of dairy.
This recipe uses my go-to DIY Taco Seasoning recipe. You can use it in so many other dishes too!
Sweet Potato and Black Bean Quesadillas
Ingredients
- 2 cups sweet potatoes diced
- 1 medium sweet onion diced
- 1 can corn no salt added, drained, rinsed
- 1 can low-sodium black beans drained, rinsed
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp oregano
- 1/2 tsp black pepper
- 1/2 tsp salt
- 8 whole wheat tortillas
- 8 oz lite Mexican shredded cheese blend
- 1/4 sec spray oil (I used Chosen foods brand)
Instructions
- Heat a frying pan over medium heat. Add a bit of oil and diced sweet potatoes. Continue cooking until all sides of the sweet potato are evenly browned and fork-tender. (About 10 minutes). Remove sweet potatoes from the pan and place in a large bowl.
- Add a bit more oil to the pan and the diced onions. Sautee until they are soft, translucent, and a bit caramelized.
- Add the onions, corn, black beans, and spices to the large mixing bowl with the sweet potatoes and mix. Add the mixture back to the frying pan and cook until heated through and fragrant. Return the filling to the mixing bowl.
- Wipe the pan clean with a damp paper towel and spray with a very small amount of oil. Add your tortilla, fill half with shredded cheese and filling
- When the cheese starts to melt, check the underside of the tortilla on the unfilled side. When you start to see little brown spots, fold the quesadilla carefully and press with a spatula.
- Remove, slice into thirds, and serve!
Notes
- To make this recipe vegan – use vegan cheese instead of dairy
- Fair warning, these are pretty spicy! If you’re not a fan of spice, omit the cayenne.
Nutrition
Other Ways to Use the Filling:
- Salad – eat warm or cold on top of greens with a dollop of salsa and avocado slices
- Burrito – wrap filling, rice, and extra veggies in a tortilla
- Bowl – top rice or quinoa with the filling and a bit of sour cream or salsa
- Dip – warm and serve with chips or raw veggies
- Bake – mix with cheese and quinoa, then bake until melty to make a casserole or dip
- Side – serve alongside a piece of chicken and some sauteed peppers for a balanced and tasty meal.
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