Sweet Potato Black Bean Quesadilla

Ingredients

• 340 g (12 oz)black beans
• 1½ mediumsweet potatoes
• 2 mediumbell peppers
• 1 mediumcourgette
• 30 g (1 cup)spinach
• 2 teaspoonschilli powder
• 2 teaspoonscumin
• 1 teaspoononion powder
• 70 g (½ cup)cashews
• 2 tablespoonsnutritional yeast
• 60 ml (4 tablespoons)salsa
• 6brown rice tortillas
• 45 ml (3 tablespoons)vegetable stock

Instructions

1. 1

   Dice the vegetables

   Cut the sweet potatoes, peppers and courgette into small, bite-sized pieces.

2. 2

   Cook the vegetables

   Heat a frying pan over medium heat and add the vegetable stock. Cook the sweet potatoes for about 3 minutes, then add the peppers, courgette and spinach.

3. 3

   Season the filling

   When the vegetables are cooked but still firm, stir in the black beans, cumin, chilli powder and onion powder.

4. 4

   Soak the cashews

   Cover the cashews with hot water and soak them for about 10–20 minutes.

5. 5

   Blend the spread

   Drain the cashews and blend them with the nutritional yeast and salsa using a stick blender or food processor. Blend for longer for a smoother consistency, and add extra seasoning such as cumin or chilli powder to taste.

6. 6

   Warm the tortilla

   Once the pan is hot, lay a brown rice tortilla flat in it and give the outside a light sear.

7. 7

   Fill the tortilla

   Spread some of the cashew mixture over the tortilla, then place one-sixth of the vegetable and black bean mixture on one half.

8. 8

   Fold and cook

   Fold the tortilla over the filling and press firmly for about 30 seconds. Carefully flip it, cook for another 30 seconds, then remove it from the pan and leave it to cool for 1–2 minutes.

What is a sweet potato black bean quesadilla?

A quesadilla is a tortilla folded around a filling and heated until warm and lightly toasted. This version takes inspiration from Mexican quesadillas, using black beans, vegetables and a spiced, creamy spread in brown rice tortillas.

The filling brings together sweet potato, peppers, courgette and spinach, while the cashew spread adds a rich, savoury element. Cooking the vegetables until just tender helps the folded tortilla hold its shape.

Nutrition and macros by portion

The nutrition label shows one serving as written: 350 calories, 13g protein, 58g carbs, 8g fat.

The tortillas, sweet potatoes and beans provide much of the carbohydrate, while the cashews contribute most of the fat. Black beans and cashews also supply some protein. Pair a quesadilla with a crisp salad or extra vegetables for a more varied plate.

Build the vegetable filling

Small pieces: Cut the vegetables to a similar, bite-sized size so they cook evenly and are easy to fold into the tortillas.

Sweet potato first: It goes into the pan before the other vegetables and gets about 3 minutes of cooking time. Add the peppers, courgette and spinach afterwards, as directed.

Get the filling texture right

Firm vegetables: Cook the mixture until the vegetables are cooked but still hold their shape. A soft, wet filling can make the tortilla harder to fold and toast.

Black beans last: Stir them in after the vegetables have cooked, along with the spices, so they warm through without being broken up by prolonged cooking.

Make the cashew spread

Soaking: Cover the cashews with hot water for 10–20 minutes, then drain them before blending. This helps them blend into a smoother spread.

Blending: Use a stick blender or food processor, and keep blending until the texture suits you. The recipe suggests adding extra cumin or chilli powder to taste.

Toast and fold each tortilla

Light sear: Warm the tortilla in a hot pan until its outside is lightly seared before adding the spread and filling.

Press and flip: Fold over the filled half, press firmly for about 30 seconds, then carefully flip and cook for another 30 seconds. Let each quesadilla rest for 1–2 minutes after taking it out of the pan.

Serve it as a meal

Serve the quesadillas warm, cut in half if you like. A simple salad or extra salsa alongside works well without adding much preparation.

Because the tortillas are filled one at a time, keep the finished ones together while you cook the rest. Allow each one to cool briefly before serving so the filling can settle.

Recipe notes & tips

• Dice the vegetables small so the filling is easier to fold into the tortillas.
• Keep the vegetables slightly firm rather than cooking them until soft.
• Soak the cashews in hot water for the full 10–20 minutes before blending.
• Blend the cashew spread longer if you prefer a smoother texture.
• Add the filling to one half of each tortilla to make folding easier.
• Flip the folded tortilla carefully to keep the filling inside.

Variations

• Adjust the spice: Add extra cumin or chilli powder to the cashew spread to taste.
• Change the salsa: Use a mild or spicy salsa to suit your preference.
• Add more greens: Stir extra spinach into the vegetable mixture, keeping the filling firm.
• Serve with salad: Add a fresh salad on the side for crunch.
• Make smaller portions: Use smaller tortillas and divide the filling between them.

Common mistakes to avoid

• Large vegetable pieces: They are harder to fold into the tortilla; dice them into small, bite-sized pieces.
• Overcooked vegetables: They can turn soft in the folded tortilla; stop cooking while they are still firm.
• Skipping the soak: Cashews may blend less smoothly; soak them in hot water for 10–20 minutes.
• Under-blended spread: It can remain coarse; blend for longer to make it smoother.
• Overfilling the tortilla: The filling may spill when you flip it; use one-sixth of the mixture per tortilla.
• Flipping too quickly: The quesadilla can come apart; press for about 30 seconds before carefully turning it.

How to store

Refrigerate leftover filling and cashew spread in separate airtight containers and use within 3 days. Reheat assembled quesadillas in a frying pan until warmed through; the tortillas may soften during storage.

Frequently asked questions