Black Bean and Zucchini Chilaquiles

Vegetarian
Gluten Free
Health score
49%
Black Bean and Zucchini Chilaquiles
45 min.
6
467kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a delicious and satisfying dish? Introducing Black Bean and Zucchini Chilaquiles—a vibrant, flavorful meal that checks all the boxes for a wholesome, vegetarian, and gluten-free option! Perfect for sharing with friends and family, this recipe feeds six people, making it an ideal choice for gatherings or casual weeknight dinners.

Imagine layers of crispy corn tortillas smothered in a savory black bean and zucchini mixture, topped with ooey-gooey melted cheese. The combination of black beans, fresh vegetables, and zesty spices creates an explosion of flavors and textures that will tantalize your taste buds. Plus, with a cooking time of just 45 minutes, you can whip up this comforting dish even on the busiest of days.

What sets this recipe apart is its versatility; it can easily be customized to suit your preferences. Want more heat? Add an extra hot chile pepper! Prefer a dairy-free option? Simply swap in your favorite nondairy cheese. Not only is this dish a feast for your palate, but it’s also packed with nutrients to fuel your day—each serving contains a balanced mix of protein, healthy fats, and carbohydrates.

So, grab your apron and get ready to indulge in these mouthwatering Black Bean and Zucchini Chilaquiles that are sure to become a go-to in your culinary repertoire!

Ingredients

  • 16 ounce black beans) canned
  • 28 ounce canned tomatoes crushed canned
  • ounces cheddar nondairy cheese cheese or cheddar-style grated
  • teaspoons chili powder 
  • small chile pepper fresh green hot minced seeded chopped canned
  • 12 6-inch corn tortillas cut into several pieces
  • medium bell pepper diced green
  • 0.5 teaspoon ground cumin 
  • 1.5 tablespoons olive oil light extra-virgin
  • cup onion chopped
  • teaspoon oregano dried
  • medium zucchini thinly sliced quartered

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 400° F. Lightly oil a 9- by 13-inch baking pan or 2-quart round casserole.
  2. Heat the oil in a large saucepan. Sauté the onion until translucent.
  3. Add the bell pepper and continue to sauté until it has softened and the onions are golden. Stir in the tomatoes, seasonings, beans, zucchini, and chile pepper. Bring to a simmer, then simmer gently for 5 minutes.
  4. Layer as follows in the prepared pan. Half the tortillas, half the tomato black bean mixture, and half the cheese. Repeat.
  5. Bake for 15 to 20 minutes, or until the cheese is bubbly.
  6. Let stand for 5 to 10 minutes, then cut into squares or wedges to serve.
  7. Taste
  8. Book, using the USDA Nutrition Database
  9. The Vegetarian Family Cookbook by Nava Atlas. Copyright (c) 2004 by Nava Atlas. Published by Broadway Books.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

Nutrition Facts

Calories467kcal
Protein17.88%
Fat35.01%
Carbs47.11%

Properties

Glycemic Index
42.08
Glycemic Load
17.39
Inflammation Score
-9
Nutrition Score
27.017391505449%

Flavonoids

Apigenin
0.01mg
Luteolin
0.94mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.01mg
Quercetin
6.07mg

Nutrients percent of daily need

Calories:467.22kcal
23.36%
Fat:18.96g
29.16%
Saturated Fat:8.21g
51.32%
Carbohydrates:57.41g
19.14%
Net Carbohydrates:43.42g
15.79%
Sugar:9.29g
10.32%
Cholesterol:37.8mg
12.6%
Sodium:462.31mg
20.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.79g
43.58%
Vitamin C:46.74mg
56.66%
Fiber:13.99g
55.95%
Phosphorus:515.24mg
51.52%
Manganese:0.92mg
45.75%
Calcium:398.26mg
39.83%
Folate:157.99µg
39.5%
Magnesium:141.78mg
35.45%
Vitamin B6:0.58mg
28.82%
Potassium:985.1mg
28.15%
Copper:0.55mg
27.67%
Iron:4.7mg
26.1%
Vitamin B1:0.39mg
26.03%
Zinc:3.51mg
23.42%
Selenium:15.97µg
22.81%
Vitamin B2:0.37mg
21.9%
Vitamin A:1084.87IU
21.7%
Vitamin E:3.08mg
20.51%
Vitamin B3:3.27mg
16.33%
Vitamin K:16.84µg
16.04%
Vitamin B5:0.91mg
9.07%
Vitamin B12:0.4µg
6.68%
Vitamin D:0.23µg
1.51%
Source:Epicurious