Harvest Squash and Black Bean Quesadillas
Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour.
Filling
4 cups (1 L) peeled butternut squash, cut into small cubes
2 cups (500 mL) finely chopped onion
1 tsp (5 mL) coconut oil or extra-virgin olive oil
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) smoked paprika
1/4 tsp (1 mL) ground cinnamon
1/4 tsp (1 mL) ground black pepper or chili flakes for more heat
2 cups (500 mL) cooked black beans
Sauce
1 Tbsp (15 mL) nutritional yeast
1 Tbsp (15 mL) tahini
1 Tbsp (15 mL) water
1 Tbsp (15 mL) apple cider vinegar
1 garlic clove, minced
2 tsp (10 mL) Dijon mustard
1/4 tsp (2 mL) sea salt
6 gluten-free or whole wheat tortillas
To prepare filling, preheat oven to 350 F (180 C). On large rimmed baking sheet, toss all ingredients for filling, except black beans. Roast for 30 minutes, until squash is tender. Remove from oven. Keep oven on. Allow squash mixture to cool to room temperature. Mix in beans and set aside.
To prepare sauce, whisk all sauce ingredients together. Set aside.
To prepare quesadillas, place 6 tortillas on a clean work surface. Divide sauce evenly among tortillas, spreading evenly all over the surface. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating a half-moon.
Heat large nonstick skillet over medium heat. Working with 1 quesadilla at a time, cook on first side for 4 minutes until crispy. Carefully flip and cook on second side for 3 to 4 minutes, until crispy. Transfer to cutting board, cool slightly, slice in half, and place in glass container for transport. Repeat with remaining quesadillas. If you have a panini press, this will also work to cook the quesadillas. After grilling for 5 to 10 minutes, simply transfer panini-pressed quesadillas into resealable containers. This method yields a crispier exterior.
Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap, or add to Kale Salad recipe.
Serves 6.
Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fibre); 477 mg sodium
source: "Picnic of Plenty", alive #384, October 2014
Harvest Squash and Black Bean Quesadillas
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
