Smashed Yam and Black Bean Quesadillas

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Smashed Yam and Black Bean Quesadillas (Serves 4)​

 
Ingredients: 
  • 1 large yam, peeled and cut into chunks
  • 1 tbsp extra virgin olive oil
  • 1 small onion, diced small
  • 2 tsp ground cumin
  • ½ tsp chilli powder
  • 2 to 3 cups cooked black beans, well drained
  • sea salt, to taste
  • brown rice or whole wheat tortillas
  • spinach or arugula leaves
  • grated organic cheese, optional
Instructions: 
  1. Preheat oven to 400 degrees F. Place yams into baking dish and add about ¼ inch of water. Cover and bake for about 35 minutes or until very tender.
  2. To make the beans, heat a large skillet over medium heat. Add olive oil then onions; sauté for about 5 to 7 minutes or until onions are very tender.
  3. Add cumin, chilli powder, black beans, and salt. Using a fork or the back of a spatula, smash the black beans as you heat them with the onions. Continue turning and smashing until the desired consistency has been reached. Set aside in a bowl.
  4. In a clean 10 inch skillet, add one tortilla then spread a layer of black beans, spinach leaves, and cheese if desired. Then add a few chunks of yams and smash them with the back of a fork. Top with another tortilla. Heat over medium heat for about 2 minutes then flip the quesadilla and heat the other side for another 2 minutes. The trick to making these is to make sure you don’t add to much filling!
  5. Transfer to a plate and cut into slices with a pizza cutter.

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Essential Health is dedicated to providing professional, safe and effective complementary health care through the use of research and evidence based on natural medicine therapies.

 

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  • Essential Health Natural Wellness Clinic,
    11857 223rd Street
    Maple Ridge, BC, V2X 5Y3
  • Phone: 604.467.9554
  • Email: cshealth@telus.net

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