Vegan Sweet Potato Black Bean Quesadilla

 

 

Sweet potatoes have been in the spotlight as a 'super food'.  The contain antioxidants, they are low glycemic, high in beta carotene and have antinflammatory properties.

Once only found under marshmallows at the holidays, sweet potatoes now take center stage in every day cooking.

This recipe for quesadillas is loaded with nutrients from the sweet potatoes and black beans.  I used a low carb tortilla to keep the glycemic index low.

 

1 1/2 cups diced onions

2 cups diced mushrooms

1/2 cup diced red sweet pepper

2 cups diced sweet potato

1 1/2 cups rinsed black beans

1 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon cumin

 1 teaspoon smoked paprika

1/4 cup water

1 1/2 cup Daiya Cheddar (or other non-dairy cheese)

12 La Victoria 6 inch low carb tortillas

Optional condiments (non-dairy sour cream, salsa, avocado, etc)

 

Coat a skillet with spray oil.  Over medium high heat, saute the onions, mushrooms and peppers.  When the onions begin to brown add the sweet potatoes, water, and seasonings.  Cover the skillet and turn down to medium.  Stir occasionally.  Cook for about 8-10 minutes or until the sweet potatoes are soft.

For each quesadilla, lay a tortilla on a griddle or skillet over medium heat.  Add 1/4 cup cheese and 3/4 cup of the sweet potato mixture.  Add a second tortilla.  When the bottom begins to brown, turn over and brown on the other side and until cheese melts.

Cut into 2-4 wedges and serve.

 

Makes six quesadillas at 331 calories each.

 

Alternatively, use a larger tortilla and make into a burrito

 

 

 

Quick Asparagus Soup For Two

 

 

Please excuse the steam in the photo.  I was anxious to eat this yummy soup!   
Asparagus is one of those vegetables that we used see only in the spring.  Now it is available pretty much year round (at a price sometimes).

I love the fresh flavor of asparagus and have it at least once a week.  This soup is really quick- it goes together in about 20 minutes.

 

3 cups of coarsely chopped (or broken) fresh asparagus

2 cups water

1 teaspoon onion powder

1 teaspoon sea salt

dash of black pepper

2 cups non-dairy milk ( used SoDelicious Coconut milk- the 45 calories per cup variety)

3 tablespoons cornstarch

 

Place the asparagus, water, and seasonings in a 4 quart pot.  bring to boil and cook until asparagus is tender (about 10 minutes).  Transfer to a blender container or food processor.  If using a blender remove the small insert in the lid.  This will allow for heat to escape and will avoid splashes and burns.   Blend until smooth and return to the pot.

Add the milk and cornstarch to the blender.  Pulse briefly to blend.  Add to asparagus and bring to a boil, stirring constantly.  Boil for 1-2 minutes to cook the cornstarch.

Remove from the heat and enjoy!

 

This makes two hearty 2 cup servings at 130 calories each.