I have been meaning to share this recipe with you all since I went to the cooking class at Culinary Events NW last month. It’s hardly even a “recipe” really because there is so little you have to do. It has just a tiny bit of work involved – you have to grate a yam (or sweet potato) and toss some things in a fry pan – and the healthy results are very tasty and really filling. A nutritionist, Karen Lamphere, put this together for us along with several other simple dishes that night. This dish came to mind today because its “Meatless Monday” and here’s a really easy and delicious dish to throw together for you and your family that helps support our planet.
Black bean, Yam, Spinach and Cheese Quesadillas
2 tsp olive oil
1 cup chopped onion
3 cups fresh baby spinach
1 cup grated, unpeeled yam
4 sprouted grain tortillas (you can find these at Trader Joes or just use regular tortillas although whole wheat would be best)
1 can black beans
1 cup pre-shredded reduced-fat cheddar cheese
Heat oil over medium heat, add onions and yams, sauté 3 minutes. Add spinach just till wilted. Remove from pan and wipe w/paper towel.
Coat pan with cooking spray and place one tortilla in pan. Cook 1 minute or until bottom is golden. Sprinkle with veggies mixture add some beans and cheese on one half of tortilla and fold over. Repeat with remaining tortillas.
Karen didn’t, but you could definitely add garlic to this as well as a nice sprinkling of cilantro (I plan to for sure.) Even black olives would be good in this. Plus you could use any kind of cheese you prefer. Heck, you could even change out the beans to your favorite kind (although green beans may not be the way to go! : ) )
What I liked best about this recipe was several things:
• I liked the grated yams a lot. And especially that you didn’t need to peel them. Be sure though to wash them well.
• It’s quick and easy – and tasty!
• This is really versatile depending on what you have in your fridge
• No meat but still a very filling and satisfying meal
The Ezekial style tortillas are worth looking for next time you’re at Traders. If I can ever remember, I’ll pick some up and get a pic on the blog. They are packed with protein as well as being healthy and tasty. Eat well everyone!