Bean and Cheese Stack

Vegetarian
Health score
33%
Bean and Cheese Stack
50 min.
6
542kcal

Suggestions


Are you looking for a delicious and satisfying vegetarian dish that will impress your family and friends? Look no further than our Bean and Cheese Stack! This mouthwatering recipe combines layers of flavorful ingredients, creating a delightful main course that is perfect for lunch or dinner. With a preparation time of just 50 minutes, you can whip up this hearty meal without spending all day in the kitchen.

The Bean and Cheese Stack features a harmonious blend of black beans, red kidney beans, and sweet corn, all enveloped in warm, soft flour tortillas. Each layer is generously sprinkled with melted Cheddar cheese, adding a rich and creamy texture that will have everyone coming back for seconds. The addition of sautéed onions, bell peppers, and garlic infuses the dish with a savory aroma that will tantalize your taste buds.

Not only is this recipe packed with flavor, but it also offers a balanced nutritional profile, making it a guilt-free indulgence. With approximately 542 calories per serving, it’s a filling option that doesn’t compromise on taste. Top it off with fresh cilantro, green onions, and your choice of guacamole or sour cream for an extra burst of flavor. Whether you’re hosting a gathering or simply enjoying a cozy night in, the Bean and Cheese Stack is sure to be a hit!

Ingredients

  • 10-inch flour tortilla ()
  • tablespoons olive oil 
  • cup onion finely chopped
  •  bell pepper red finely chopped
  • cloves garlic finely chopped
  • cups corn frozen thawed (from 12-oz bag)
  • 15 oz black beans rinsed drained canned
  • 15 oz beans red rinsed drained canned
  • oz from 1 bottle old el mild taco sauce 
  • serving salt and pepper to taste
  • oz cheddar cheese shredded
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 cup spring onion thinly sliced (4 medium)
  • serving guacamole 
  • serving cream sour

Equipment

  • frying pan
  • oven
  • springform pan

Directions

  1. Heat oven to 400°F. Spray 9-inch springform pan with cooking spray. Using bottom of pan as a guide, trim tortillas to fit inside pan.
  2. In 12-inch skillet, heat oil over medium heat. Cook onion, bell pepper and garlic in oil 5 to 7 minutes, stirring occasionally, until tender. Stir in corn, black beans and kidney beans. Cook 2 minutes longer.
  3. Add taco sauce; stir until vegetables are coated. Season with salt and pepper.
  4. Remove from heat.
  5. Place 1 tortilla in bottom of springform pan; sprinkle with 1/4 cup of the cheese. Top with one-third of the bean mixture; sprinkle with another 1/4 cup cheese. Repeat layers twice. Top with fourth tortilla and remaining 1/2 cup cheese.
  6. Bake 20 to 25 minutes or until thoroughly heated and cheese is melted.
  7. Let stand 5 minutes.
  8. Sprinkle with cilantro and green onions. Carefully remove side of pan.
  9. Cut stack into wedges.
  10. Serve with guacamole and sour cream.

Nutrition Facts

Calories542kcal
Protein16.69%
Fat36.76%
Carbs46.55%

Properties

Glycemic Index
51
Glycemic Load
12
Inflammation Score
-9
Nutrition Score
25.18478259833%

Flavonoids

Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
1.34mg
Kaempferol
0.24mg
Myricetin
0.02mg
Quercetin
6.27mg

Nutrients percent of daily need

Calories:542.21kcal
27.11%
Fat:22.69g
34.91%
Saturated Fat:9.67g
60.41%
Carbohydrates:64.67g
21.56%
Net Carbohydrates:51.82g
18.84%
Sugar:5.31g
5.9%
Cholesterol:38.98mg
12.99%
Sodium:1083.81mg
47.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.19g
46.38%
Fiber:12.85g
51.4%
Phosphorus:490.92mg
49.09%
Vitamin C:35.11mg
42.56%
Manganese:0.82mg
40.92%
Calcium:407.6mg
40.76%
Folate:153.02µg
38.25%
Selenium:23.65µg
33.78%
Vitamin B1:0.5mg
33.66%
Vitamin B2:0.51mg
30.14%
Iron:4.82mg
26.76%
Magnesium:101.75mg
25.44%
Potassium:791.82mg
22.62%
Vitamin A:1104.62IU
22.09%
Vitamin K:21.83µg
20.79%
Vitamin B3:4.15mg
20.74%
Zinc:3.06mg
20.4%
Vitamin B6:0.35mg
17.73%
Copper:0.35mg
17.59%
Vitamin E:1.34mg
8.93%
Vitamin B5:0.73mg
7.34%
Vitamin B12:0.4µg
6.75%
Vitamin D:0.23µg
1.51%