{"id":7366,"date":"2021-10-10T12:41:23","date_gmt":"2021-10-10T12:41:23","guid":{"rendered":"https:\/\/www.kylieflavell.com\/?p=7366"},"modified":"2021-10-10T12:43:14","modified_gmt":"2021-10-10T12:43:14","slug":"vegetarian-bean-sweet-potato-quesadillas","status":"publish","type":"post","link":"https:\/\/www.kylieflavell.com\/index.php\/2021\/10\/10\/vegetarian-bean-sweet-potato-quesadillas\/","title":{"rendered":"VEGETARIAN BEAN & SWEET POTATO QUESADILLAS"},"content":{"rendered":"\n
\"vegetarian<\/figure>\n\n\n\n

This is a recipe I cook quite often because it ticks so many boxes. It’s nutritious, it’s quick, it’s quite inexpensive and uses ingredients I can easily find and it fills and satisfies anyone I might be dining with who is accustomed to eating meat and reticent to try vegetarian meals for fear they’ll remain hungry.<\/p>\n\n\n\n

As I mentioned in the episode below, I make this with four large portions, even if I’m just dining with Guido because these are very good the next day for lunch. Guido has a huge appetite and he is usually quite sated by one serving cut into four quarters.<\/p>\n\n\n\n

Please feel free to add more chilli or more cheese according to your preference. You could make this with black beans but I find kidney beans are slightly plumper and mash better into a consistency that will hold all the filling together well.<\/p>\n\n\n\n

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INGREDIENTS:<\/strong><\/p>\n\n\n\n

1 medium red onion<\/p>\n\n\n\n

1\/2 teaspoon turmeric <\/p>\n\n\n\n

1\/2 teaspoon chilli flakes<\/p>\n\n\n\n

1\/2 teaspoon paprika<\/p>\n\n\n\n

Roughly a quarter cup of olive oil (for cooking the onions and for roasting the potatoes)<\/p>\n\n\n\n

1 large capsicum \/ pepper<\/p>\n\n\n\n

2 garlic cloves<\/p>\n\n\n\n

1 large sweet potato (about 400-500g)<\/p>\n\n\n\n

2 cans of crushed tomatoes (or 2 cups of tomato passata)<\/p>\n\n\n\n

2 large pinches of sea salt (to flavour the sauce and to roast the potatoes)<\/p>\n\n\n\n

2 x 200g can of kidney beans<\/p>\n\n\n\n

Half a lime (juice and zest)<\/p>\n\n\n\n

1 large avocado (400g)<\/p>\n\n\n\n

8 wholemeal wraps\/tortillas\/round flat breads<\/p>\n\n\n\n

4 tablespoons of oil to lightly fry the tortillas (coconut oil is the best for shallow frying at a high temperature but it’s quite expensive so you could just use olive oil or vegetable oil)<\/p>\n\n\n\n

250g mozzarella (this is me trying not to make them too unhealthy but obviously you’re free to add double this amount)<\/p>\n\n\n\n

70-100g spinach leaves<\/p>\n\n\n\n

*optional fresh herbs like coriander\/cilantro or basil to garnish<\/p>\n\n\n\n

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METHOD:<\/strong><\/p>\n\n\n\n

  1. Preheat your oven to around 180-200C or 350-400F.<\/li>
  2. Dice onion into small pieces and cook over a low heat in a frying pan with spices (turmeric, chilli, paprika) and a drizzle of olive oil.<\/li>
  3. While the onion is softening, chop capsicum\/pepper into similar sized pieces and add to pan.<\/li>
  4. Finely chop two cloves of garlic and add.<\/li>
  5. Start peeling and chopping the sweet potato.<\/li>
  6. At this point, you don’t want to burn the vegetables, particularly the garlic, so add the cans of tomatoes. I tend to fill one of the cans halfway with water and add this too. Leave to simmer on a low heat.<\/li>
  7. Now return to chopping the potatoes and lay them on a tray with baking paper, a drizzle of olive oil and some sea salt. Put in the oven to roast.<\/li>
  8. Rinse the canned kidney beans and put into a bowl to mash. If you don’t have a masher, you can do this with a fork.<\/li>
  9. Add beans to the sauce, gently stir and taste to see if it needs some salt.<\/li>
  10. Grate the zest of the lime into the sauce.<\/li>
  11. Cut open the avocado, mash, add a pinch of salt and squeeze in half the lime. (Be sure to wrap the other half so it doesn’t dry out. Or I suppose this would be a great meal to have with lime cocktails of some sort or, if you don’t drink alcohol like me, I like to squeeze the rest of the lime into my water.)<\/li>
  12. You may want to check on your roasting potatoes now and just turn them over and then put them back in the oven.<\/li>
  13. I like for the bread to be a little golden and crispy on the outside for crunch and visual appeal. As I mentioned in the video, I sometimes cook the bread in the pan but it can be quite challenging and you risk the filling falling everywhere when it comes time to flip it. When I don’t know exactly what time Guido will be home, I like doing them in the oven so they remain hot and the cheese still soft and melted, not rubbery. So I lightly fry the bread in a pan with a little oil and then finish the whole thing later in the oven with the filling. Wholewheat bread can take a while to crisp up so I use this time to tidy up the kitchen while I’m waiting to do all eight tortillas. <\/li>
  14. Take your sweet potatoes out of the oven to cool a little (keep the oven on but turn it down a little) and chop your cheese to prepare for layering.<\/li>
  15. If you like, for added nutrition, you can add some spinach leaves to the bean filling. Just put a lid over the whole pan to make them wilt a little and then stir through.<\/li>
  16. With the filling done, potatoes roasted and the bread toasted, you can now layer a thick serving of the bean sauce, then potatoes, then mozzarella, then top with another tortilla and put in the oven just long enough to melt the cheese – about five minutes if your oven is still hot from the potatoes.<\/li>
  17. Cut into four and serve with the lime avocado and, if you like, top with fresh herbs like coriander\/cilantro (which is impossible to find in Italy!!) or basil (much easier to find for me ;).<\/li><\/ol>\n\n\n\n
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    <\/p>\n","protected":false},"excerpt":{"rendered":"

    Healthy, fast and so satisfying. These pockets of spicy bean, sweet potato and mozzarella are hearty and packed with flavour.<\/p>\n","protected":false},"author":4,"featured_media":7373,"comment_status":"open","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":[],"categories":[6,56],"tags":[57,73,74,75],"_links":{"self":[{"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/posts\/7366"}],"collection":[{"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/comments?post=7366"}],"version-history":[{"count":2,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/posts\/7366\/revisions"}],"predecessor-version":[{"id":7377,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/posts\/7366\/revisions\/7377"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/media\/7373"}],"wp:attachment":[{"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/media?parent=7366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/categories?post=7366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kylieflavell.com\/index.php\/wp-json\/wp\/v2\/tags?post=7366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}