Black bean & sweet potato quesadillas

ingredients:

1 tablespoon ground flaxseed mixed with 2 1/2 tablespoons of water

1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained

1/2 ripe avocado

3/4 cup oat flour (see note)

1/4 cup finely diced onion

1/2 cup finely diced red pepper

2 tablespoons low sodium ketchup

1/4 teaspoon black pepper

instructions:

Preheat oven to 350 degrees F.

Combine flaxseed and water in a small bowl and allow to sit for 5 minutes.

Add beans and avocado to a bowl and mash with a fork, leaving some beans whole. Add the flaxseed mixture, oat flour, onion, red pepper, ketchup and black pepper and combine well.

Form into 4 burgers. Place on a lightly-greased or parchment-lined baking sheet and bake for 30 minutes. Turn burgers carefully after the first 15 minutes, reshaping if necessary.

Serve on a small 100% whole grain bun with tomato, sliced red onion and lettuce or on a bed of leafy greens.

Note: Oat flour can be purchased in many supermarkets or health food stores. To make your own, process old fashioned oats in a food processor until they are finely ground.