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lunch
Sweet Potato and Black Bean Mash Quesadilla
PostpartumTex-MexEasyServes 220 min
Mashed leftover sweet potatoes and black beans folded into a toasted tortilla.
Complex carbohydrates from sweet potatoes and whole wheat tortillas provide the sustained caloric energy required for lactation and postpartum healing. Black beans and cheese offer a great combination of protein and calcium, helping to rebuild the mother's tissues while ensuring the baby receives the nutrients needed for rapid growth. Greek yogurt adds an extra boost of protein and calcium, while being a comforting, easy-to-digest side.
View Nutrition Facts
One serving≈500 kcal · 23 g protein
Calories500 kcal
Protein23 g
Carbs52 g · 7.2g sugar
Fat24 g · 9.8g sat
Fiber9.8 g
Sodium1,338 mg
Folate99 mcg DFE
Iron3.5 mg
Calcium442 mg
Choline44 mg
Iodine57 mcg
Vitamin D26 IU
Vitamin B120.8 mcg
Zinc2.9 mg
from its ingredients
Ingredients
1 sweet potato, cooked and mashed
½ can black beans, rinsed and drained
3 oz monterey jack cheese, shredded
2 whole wheat tortillas
½ tsp cumin
½ tsp chili powder
¼ tsp salt
1 tbsp cooking oil
½ cup salsa (for dipping)
¼ cup greek yogurt (for dipping)
Method
- 1In a medium bowl, combine the mashed sweet potato, black beans, cumin, chili powder, and salt. Lightly mash the beans as you mix.
- 2Spread the sweet potato and bean mixture evenly over one half of each tortilla.
- 3Sprinkle the shredded cheese over the sweet potato mixture, then fold the tortillas in half.
- 4Heat the oil in a large skillet over medium heat. Carefully place the folded tortillas in the skillet.
- 5Cook for 2-3 minutes on each side until the tortillas are golden brown and crispy, and the cheese is melted.
- 6Remove from the pan, let cool slightly, then cut into wedges. Serve with salsa and greek yogurt for dipping.
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