Bean Enchiladas with Fresh Tomato Salsa

Vegetarian
Gluten Free
Health score
32%
Bean Enchiladas with Fresh Tomato Salsa
45 min.
4
402kcal

Suggestions

Ingredients

  • 32 ounce pinto beans drained canned
  • teaspoon chili powder 
  • cup whole-kernel corn frozen thawed
  • 6-inch corn tortillas ()
  • tablespoons cilantro leaves fresh chopped
  •  garlic cloves minced
  • teaspoon ground cumin 
  • 0.3 cup nonfat cream sour
  • tablespoon olive oil 
  • cup onion chopped
  • 0.1 teaspoon pepper 
  • servings tomato salsa fresh
  • 0.1 teaspoon salt 
  • 0.5 cup vegetable broth canned

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and garlic; saut 3 minutes.
  3. Add cumin and chili powder; saut 1 minute. Stir in corn and the next 5 ingredients (corn through beans). Partially cover, and cook 10 minutes or until most of liquid evaporates.
  4. Remove from heat; mash beans.
  5. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture down center of each tortilla; roll up.
  6. Place enchiladas in a 13 x 9-inch baking dish coated with cooking spray. Spoon Fresh Tomato Salsa over enchiladas; cover and bake at 350 for 20 minutes or until thoroughly heated.
  7. Serve with sour cream.

Nutrition Facts

Calories402kcal
Protein15.22%
Fat15.09%
Carbs69.69%

Properties

Glycemic Index
66.63
Glycemic Load
22.08
Inflammation Score
-8
Nutrition Score
19.490869864174%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.32mg

Nutrients percent of daily need

Calories:401.99kcal
20.1%
Fat:7.05g
10.85%
Saturated Fat:1.13g
7.07%
Carbohydrates:73.26g
24.42%
Net Carbohydrates:57.18g
20.79%
Sugar:7.89g
8.76%
Cholesterol:1.29mg
0.43%
Sodium:1146.87mg
49.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.99g
31.99%
Fiber:16.08g
64.33%
Manganese:1.1mg
54.87%
Phosphorus:433.97mg
43.4%
Magnesium:131.17mg
32.79%
Potassium:966.46mg
27.61%
Iron:4.79mg
26.62%
Copper:0.52mg
25.87%
Vitamin B6:0.45mg
22.26%
Folate:83.12µg
20.78%
Calcium:197.01mg
19.7%
Vitamin E:2.59mg
17.3%
Zinc:2.36mg
15.74%
Vitamin B1:0.23mg
15.1%
Vitamin B3:2.31mg
11.57%
Vitamin K:10µg
9.52%
Vitamin B2:0.16mg
9.33%
Vitamin A:448.5IU
8.97%
Vitamin C:6.64mg
8.04%
Selenium:5.12µg
7.32%
Vitamin B5:0.64mg
6.45%
Source:My Recipes