Black Bean and Summer Squash Enchiladas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
54%
Black Bean and Summer Squash Enchiladas
40 min.
4
240kcal

Suggestions


Looking for a delicious and healthy meal that’s both satisfying and easy to prepare? Look no further than these Black Bean and Summer Squash Enchiladas! Perfectly suited for vegetarians, vegans, and those following a gluten-free or dairy-free diet, this recipe is a delightful way to enjoy a burst of flavors while keeping your health in check.

With a preparation time of just 40 minutes, you can whip up a wholesome dish that serves four people, making it ideal for family dinners or casual gatherings with friends. Each serving is packed with 240 calories, allowing you to indulge without the guilt. The combination of black beans, summer squash, and a medley of spices creates a hearty filling that’s both nutritious and flavorful.

These enchiladas are not only a feast for the taste buds but also a visual delight, topped with vibrant green onions and smothered in a rich enchilada sauce. Whether you’re looking for a tasty appetizer, a light snack, or a satisfying main course, these enchiladas fit the bill perfectly. So gather your ingredients and get ready to impress your loved ones with this mouthwatering dish that celebrates the best of plant-based cooking!

Ingredients

  • teaspoon ancho chili powder (or mild chili powder)
  • 0.1 teaspoon chipotle sauce to taste (or )
  • 1.5 cups black beans rinsed cooked drained well
  •  corn tortillas 
  • can enchilada sauce homemade (or 10 ounces sauce)
  • cloves garlic clove minced
  • servings spring onion chopped for serving
  • 0.5 teaspoon ground cumin 
  • teaspoons juice of lime 
  • tablespoon nutritional yeast 
  • medium onion chopped fine
  • 0.3 cup bell pepper green red chopped
  • 0.5 teaspoon salt to taste (or )
  • 12 ounces to 3 sized squashes diced yellow ( 2 medium squash)

Equipment

  • sauce pan
  • oven
  • baking pan
  • microwave

Directions

  1. Saute the onion in a medium-sized saucepan until it begins to soften.
  2. Add the garlic and cook for another minute. Stir in the bell pepper and squash and cook, stirring, for about two minutes, until squash is just beginning to become tender.
  3. Add the cumin, chile powders, black beans, and salt. Simmer for 5 minutes.
  4. Remove from heat and stir in the nutritional yeast and lime juice. Check seasoning and adjust to taste. Preheat oven to 35
  5. Lightly spray one large rectangular baking dish or 4 individual baking dishes with olive oil.
  6. Place a thin layer of enchilada sauce on the bottom of each dish, reserving most of it to go on top. Microwave the tortillas for about 20 seconds to soften them.
  7. Place a tortilla in front of you and arrange about 1/4 cup of the bean mixture across the center.
  8. Roll up and place seam-side down into the baking dish. Repeat with remaining tortillas and beans.
  9. Pour the remaining sauce over the top.
  10. Bake for about 20 minutes, or until hot and bubbling.
  11. Sprinkle with sliced green onions to serve.

Nutrition Facts

Calories240kcal
Protein18%
Fat8.04%
Carbs73.96%

Properties

Glycemic Index
54.13
Glycemic Load
14.4
Inflammation Score
-8
Nutrition Score
16.213478264601%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.44mg
Isorhamnetin
1.38mg
Kaempferol
0.27mg
Myricetin
0.03mg
Quercetin
6.47mg

Nutrients percent of daily need

Calories:239.74kcal
11.99%
Fat:2.26g
3.48%
Saturated Fat:0.4g
2.51%
Carbohydrates:46.75g
15.58%
Net Carbohydrates:35.39g
12.87%
Sugar:4.04g
4.49%
Cholesterol:0mg
0%
Sodium:330mg
14.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.38g
22.75%
Fiber:11.36g
45.45%
Manganese:0.7mg
35.21%
Folate:133.83µg
33.46%
Vitamin C:26.35mg
31.94%
Phosphorus:303.35mg
30.33%
Magnesium:104.17mg
26.04%
Vitamin B6:0.43mg
21.62%
Potassium:682.25mg
19.49%
Vitamin B1:0.27mg
18.32%
Iron:2.87mg
15.93%
Vitamin K:16.35µg
15.57%
Copper:0.29mg
14.63%
Vitamin B2:0.22mg
12.65%
Zinc:1.79mg
11.91%
Calcium:91.09mg
9.11%
Vitamin B3:1.71mg
8.56%
Vitamin A:424.31IU
8.49%
Selenium:4.62µg
6.6%
Vitamin B5:0.41mg
4.09%
Vitamin E:0.53mg
3.51%