Black Bean and Corn Enchiladas

Vegetarian
Health score
25%
Black Bean and Corn Enchiladas
65 min.
4
679kcal

Suggestions


Are you ready to indulge in a deliciously satisfying meal that’s both hearty and wholesome? Look no further than these Black Bean and Corn Enchiladas! Perfectly suited for vegetarians and bursting with flavor, this dish is a delightful combination of black beans, sweet corn, and zesty green chiles, all wrapped in warm flour tortillas and smothered in rich enchilada sauce.

Not only are these enchiladas a feast for the taste buds, but they also pack a nutritional punch. With a balanced caloric breakdown, they provide a good source of protein, healthy fats, and carbohydrates, making them an ideal choice for lunch, dinner, or any time you crave a comforting meal. Plus, they’re easy to prepare, taking just 65 minutes from start to finish, which means you can enjoy a homemade dish without spending all day in the kitchen.

Whether you’re hosting a dinner party or simply looking for a satisfying weeknight meal, these enchiladas are sure to impress. Top them off with fresh shredded lettuce, ripe tomatoes, creamy avocado, and a dollop of sour cream for an extra burst of flavor. Dive into this vibrant and colorful dish that not only nourishes the body but also delights the senses. Get ready to savor every bite!

Ingredients

  • 15 oz black beans rinsed drained canned
  • 11 oz corn kernels whole green red undrained canned
  • oz chilis green undrained chopped canned
  • oz monterrey jack cheese shredded
  • 10 oz enchilada sauce red canned
  • 7-inch flour tortilla (6 to )
  • serving lettuce shredded sour chopped

Equipment

  • bowl
  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In medium bowl, mix black beans, corn, green chiles, 1 cup of the cheese and 1/4 cup of the enchilada sauce.
  2. Spread 1/2 cup of the enchilada sauce over bottom of baking dish. Spoon 1/2 cup bean mixture down center of each tortilla.
  3. Roll up tortillas; place seam sides down in baking dish. Spoon remaining enchilada sauce over enchiladas.
  4. Sprinkle with remaining 1 cup cheese. Spray sheet of foil with cooking spray. Cover baking dish with foil, sprayed side down.
  5. Bake 30 to 35 minutes or until thoroughly heated.
  6. Serve topped with lettuce, tomatoes, avocado, sour cream and salsa.

Nutrition Facts

Calories679kcal
Protein18.16%
Fat33.89%
Carbs47.95%

Properties

Glycemic Index
23.25
Glycemic Load
14.59
Inflammation Score
-8
Nutrition Score
27.405652077302%

Flavonoids

Apigenin
0.03mg
Luteolin
0.01mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:679.4kcal
33.97%
Fat:25.9g
39.84%
Saturated Fat:13.8g
86.24%
Carbohydrates:82.46g
27.49%
Net Carbohydrates:68.39g
24.87%
Sugar:12.32g
13.69%
Cholesterol:50.46mg
16.82%
Sodium:2314.62mg
100.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.22g
62.44%
Calcium:611.05mg
61.11%
Phosphorus:599.51mg
59.95%
Fiber:14.07g
56.27%
Folate:212.14µg
53.04%
Vitamin B1:0.66mg
44.06%
Selenium:30.69µg
43.85%
Manganese:0.83mg
41.26%
Vitamin B2:0.69mg
40.68%
Iron:6.87mg
38.18%
Vitamin B3:5.76mg
28.81%
Vitamin A:1095.49IU
21.91%
Magnesium:85.58mg
21.4%
Zinc:3.07mg
20.47%
Vitamin C:15.85mg
19.22%
Potassium:654.68mg
18.71%
Copper:0.35mg
17.46%
Vitamin K:13.4µg
12.77%
Vitamin B6:0.23mg
11.49%
Vitamin B5:0.79mg
7.86%
Vitamin B12:0.47µg
7.84%
Vitamin D:0.34µg
2.27%
Vitamin E:0.26mg
1.72%