This recipe is not only tasty but also provides a good mix of nutrients and flavors for your toddler. Plus, it's an excellent way to introduce them to different ingredients and textures. Enjoy!
1 small sweet potato, peeled and diced
1/2 cup canned black beans, drained and rinsed
1/2 cup shredded cheddar cheese
2 small whole wheat or corn tortillas
1/4 teaspoon cumin (optional)
1/4 teaspoon paprika (optional)
Cooking spray or a small amount of olive oil for pan-frying
Salsa or plain yogurt for dipping (optional)
Steam the Sweet Potato: Steam the diced sweet potato until it's soft and easily mashable. You can do this by placing it in a steamer basket over boiling water for about 10-15 minutes or until tender. Alternatively, you can microwave the sweet potato with a small amount of water in a microwave-safe dish, covered, for about 5-7 minutes.
Mash the Sweet Potato: Once the sweet potato is cooked, mash it with a fork or potato masher. You can add a pinch of cumin and paprika at this stage for extra flavor if your toddler enjoys spices. Set it aside.
Assemble the Quesadillas: Lay out the tortillas and spread the mashed sweet potato evenly over one-half of each tortilla. On top of the sweet potato, add a layer of black beans and then sprinkle shredded cheddar cheese over the beans.
Fold and Cook: Fold the tortilla in half over the filling, creating a half-moon shape. Press gently to seal.
Pan-Fry: Heat a non-stick skillet or griddle over medium heat and lightly coat it with cooking spray or a small amount of olive oil. Place the quesadilla in the skillet and cook until it's golden brown and crispy on both sides, usually about 2-3 minutes per side.
Slice and Serve: Remove the quesadilla from the skillet and let it cool for a minute or two. Then, slice it into toddler-friendly triangles or strips.
Serve: Serve the sweet potato and black bean quesadillas with a side of salsa or plain yogurt for dipping, if desired.