Sweet Potato Black Bean Quesadillas

Hello Everyone,

My name is Lauren Harvey, and I am a Registered Dietitian working for Loblaw in the Stratford and Listowel Zehrs. 
I work in the store to provide complementary, easy-to-access nutrition knowledge through individual consultations, personalized store tours, food and educational demos and clinics alongside our in-store Pharmacy.  I am also fortunate enough to have a cooking school in my Stratford location, where we’re now running Chef Dietitian cooking classes.  I enjoy working in the grocery store because it allows me to educate customers in a hands-on fashion with a huge variety of food products at our fingertips.

Along with working in the field of nutrition, I am also a self-proclaimed foodie.  My fiancée has been vegetarian for 9 years, which has introduced me to many new flavours and styles of cooking.  The tricky part is making sure that we’re getting all the nutrients we need without meat!  So, I would like to share with you today a favourite vegetarian entrée that frequents my household- Sweet Potato Black Bean Quesadillas.

This recipe has been adapted from “The Vegetarian Collection”, a cookbook created by Canadian Living.  The sweet potatoes weren’t part of the original recipe.

2 tsp canola oil
1 sweet onion, chopped
2 roma tomatoes, diced
1 green bell pepper, diced
1 tbsp chili powder (I like chipotle chili powder for a little smokey and spicy flavour!)
½ tsp ground cumin
1 can no-sodium black beans, drained and rinsed (President’s Choice Blue Menu has a no-sodium option)
Salt and Pepper to taste

2 Medium sweet potatoes, peeled, steamed and mashed

4 Large PC Blue Menu Whole Grain Flour Tortillas
1-2 cups old cheddar cheese, grated
President’s Choice 0% Plain Greek Yogurt (a perfect sour-cream substitute!)

The altered version is a great lower-sodium option as many of the ingredients have been switched to no-sodium added version or do not naturally contain sodium.  By substituting 0% plain greek yogurt for low-fat sour cream you get all of the same tang and creaminess without the added fat!  Finally, combining beans with the whole grain tortilla provides an ideal meat alternative.


Preheat oven to 425°F (220°C), prepare a rimmed baking sheet with parchment paper or lightly grease.
Heat canola oil in a large pan over medium heat; cook sweet onion, green pepper, chili powder, cumin, salt and pepper until softened. 
Add black beans and roma tomato; cook, stirring often, until heated through, about 5 minutes.

Spread approximately 1/3 cup mashed sweet potato on half of each tortilla.  
Evenly spoon bean mixture over half of each tortilla; sprinkle with cheese. 

Fold uncovered half over top and press lightly.  Place on baking sheet and bake in the oven, flipping once, until both sides are browned.  

Serve with 0% plain Greek yogurt.

A tasty vegetarian dinner!

Lauren RD

You can find the original recipe and nutrition facts here: http://www.canadianliving.com/food/black_bean_quesadillas.php

If you ever have questions, please feel free to contact me at: 
519.301.0827 or lauren.harvey@loblaw.ca