30-Minute Sweet Potato Black Bean Quesadillas
A quick, hearty, and nutritious vegetarian quesadilla made with mashed sweet potatoes, seasoned veggies, black beans, and cheddar cheese folded in whole wheat tortillas. Perfect for weeknight dinners or meal prep, these quesadillas are fiber-rich, protein-packed, and full of flavor.
Equipment
- 1 Large saucepan
- 1 Large skillet
- 1 Potato Masher or Fork
- 1 Sharp Knife
- 1 Cutting board
- Measuring spoons
- Measuring cups
- Cooking spray
Ingredients
- 3 small sweet potatoes about 6 ounces each, peeling optional
- 1 tablespoon chili powder
- 1 tablespoon ground cinnamon adjust to taste
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon kosher salt divided
- ½ teaspoon ground chipotle chili pepper
- 2 teaspoons extra virgin olive oil
- 1 medium yellow onion diced
- 1 large green bell pepper cored and diced
- 2 garlic cloves minced
- 1 can 15 ounces reduced-sodium black beans, rinsed and drained
- 6 medium whole wheat flour tortillas
- 1 ¼ cups sharp cheddar cheese freshly shredded
- Optional toppings: diced avocado salsa, chopped cilantro, light sour cream, or plain Greek yogurt
Instructions
- Prepare and Cook the Sweet Potatoes: Start by scrubbing the sweet potatoes under running water. You can peel them if you prefer a smoother filling, but leaving the skin on will add extra fiber and nutrients. Cut each sweet potato into chunks that are about 1 inch in size so they cook evenly. Place the pieces in a large saucepan and cover them with cold water by at least 1 inch. Bring the water to a rolling boil over medium-high heat. Once boiling, reduce the heat slightly and cook until the sweet potatoes are very tender when pierced with a fork—this should take about 8–10 minutes. When done, carefully drain the water using a colander, then return the cooked sweet potatoes to the warm saucepan.
- Mash and Season the Sweet Potatoes: While the sweet potatoes are still hot, mash them directly in the pot using a potato masher or the back of a sturdy fork until smooth and creamy. To infuse flavor, sprinkle in the chili powder, ground cinnamon, cumin, smoked paprika, half of the kosher salt, and the chipotle chili pepper. Stir thoroughly until the spices are evenly incorporated, and the mash becomes fragrant and slightly smoky-sweet. Set this mixture aside while you prepare the vegetables.
- Sauté the Aromatics and Vegetables: Heat the olive oil in a large skillet over medium heat. Once the oil shimmers, add the diced onion and bell pepper. Cook for about 3–4 minutes, stirring occasionally, until the vegetables begin to soften and release their natural sweetness. Add the minced garlic and the remaining kosher salt, then continue sautéing for another 3–4 minutes until the onion becomes translucent and the peppers are tender but not mushy. The aroma should be rich and savory at this point.
- Combine the Sweet Potato Mash and Black Beans: Transfer the sautéed vegetables into the pot with the seasoned sweet potato mash. Stir everything together to create a colorful, hearty filling. Add the rinsed and drained black beans and gently fold them into the mixture until the beans are evenly distributed throughout. The result should be a thick, flavorful filling with a balance of creamy sweet potato, hearty beans, and tender vegetables.
- Assemble the Quesadillas: Place a large skillet or griddle over medium heat and lightly coat it with cooking spray or a small drizzle of oil. Lay one tortilla flat in the skillet. Spoon about ½ cup of the sweet potato–black bean filling onto one half of the tortilla, spreading it evenly but leaving a small border around the edge. Sprinkle about 3 tablespoons of shredded cheddar cheese over the filling. Carefully fold the empty half of the tortilla over the top to create a half-moon shape, pressing gently so it holds together.
- Cook the Quesadillas: Let the quesadilla cook on the first side for 1–2 minutes, or until the bottom turns golden brown and slightly crisp. Use a spatula to carefully flip it over, then cook the second side for another 1–2 minutes. The tortilla should be crisp, and the cheese inside should be melted and gooey. 'Adjust the heat as needed to prevent burning while still achieving a nice golden crust.
- Serve and Garnish: Once both sides are perfectly cooked, transfer the quesadilla to a cutting board. Let it rest for a few seconds, then slice it into wedges with a sharp knife or pizza cutter. Serve warm with your favorite toppings such as salsa, diced avocado, a dollop of light sour cream or Greek yogurt, and a sprinkle of fresh cilantro.
- Storage and Reheating Tips:Refrigerator: Store leftover filling in an airtight container for up to 5 days, or keep cooked quesadillas for up to 3 days.Freezer: The filling can also be frozen for up to 2 months. Thaw overnight in the fridge before using.Reheat: Warm quesadillas in a skillet over medium-low heat until crisp and hot, or reheat just the filling in the microwave before assembling fresh quesadillas.
Notes
- Use freshly grated cheddar for the best melt and flavor—pre-shredded cheese often contains anti-caking agents that prevent smooth melting.
- Keep the sweet potato chunks evenly sized to ensure they cook at the same time.
- Adjust spice levels by reducing chipotle chili pepper for mild flavor or adding extra for more heat.
- Whole wheat tortillas make this recipe heartier and more nutritious, but any tortilla works.
- Don’t overfill the quesadillas—this makes flipping easier and prevents the filling from spilling out.
- Rest quesadillas for a minute before cutting to keep the filling intact.
- This recipe works well for meal prep—make the filling ahead and store it separately.
