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Toddler Recipes: Sweet Potato and Black Bean Quesadilla


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!




Ingredients:


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)




Instructions:

  1. 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.


  1. 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.

  2. 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.

  3. Fold and Cook: Fold the tortilla in half over the filling, creating a half-moon shape. Press gently to seal.

  4. 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.

  5. 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.

  6. Serve: Serve the sweet potato and black bean quesadillas with a side of salsa or plain yogurt for dipping, if desired.



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