Black Bean, Corn, and Zucchini Enchiladas

Vegetarian
Health score
6%
Black Bean, Corn, and Zucchini Enchiladas
45 min.
8
318kcal

Suggestions

Looking for a delicious and nutritious vegetarian option that's perfect for lunch or dinner? Look no further than these mouth-watering Black Bean, Corn, and Zucchini Enchiladas! This delectable recipe is not only vegetarian-friendly but also serves up a generous 8 portions, making it ideal for feeding a hungry family or hosting a vibrant dinner party.

Packed with an array of vibrant, fresh ingredients, this dish is a nutritional powerhouse. With a caloric content of 318 kcal per serving, it strikes a perfect balance between hearty satisfaction and guilt-free indulgence. The protein-rich black beans are complemented by the crisp zucchini and sweet corn, all enveloped in the warm embrace of whole wheat tortillas and a savory enchilada sauce. The star of the show, however, is the melty, reduced-fat cheddar cheese that binds this symphony of flavors together.

Preparation is a breeze and takes only 45 minutes from start to finish, making it an excellent choice for busy weeknights or when you're entertaining guests. The cooking process is straightforward, requiring just a few essential pieces of equipment and yielding a result that's as impressive as it is tasty.

Whether you're a committed vegetarian, looking to reduce your meat intake, or simply craving a flavorsome and nutritious meal, these Black Bean, Corn, and Zucchini Enchiladas are sure to hit the spot. Dive into a world of rich, Mexican-inspired flavors and experience the joy of home-cooked, plant-based dining at its finest.

Ingredients

  • 15 ounce black beans rinsed drained canned
  • teaspoon canola oil 
  • 10 ounce corn kernels frozen
  • cups enchilada sauce divided
  • cups enchilada sauce divided
  • ounces cheddar cheese shredded divided reduced-fat
  • 8-inch tortillas whole wheat ()
  • cups zucchini diced

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 35
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add 2 cups zucchini and corn; saut for 5 minutes or until vegetables are tender.
  4. Remove from heat, and stir in beans.
  5. Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up.
  6. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese.
  7. Spread remaining 2 cups sauce evenly over enchiladas.
  8. Cover with foil; bake at 350 for 30 minutes. Uncover; top with remaining 1 cup cheese.
  9. Bake, uncovered, for 10 minutes or until cheese melts.

Nutrition Facts

Calories318kcal
Protein22.07%
Fat16.23%
Carbs61.7%

Properties

Glycemic Index
1.88
Glycemic Load
0.1
Inflammation Score
-6
Nutrition Score
10.5960870437%

Flavonoids

Quercetin
0.2mg

Nutrients percent of daily need

Calories:318.45kcal
15.92%
Fat:5.83g
8.98%
Saturated Fat:2.31g
14.43%
Carbohydrates:49.92g
16.64%
Net Carbohydrates:39.51g
14.37%
Sugar:16.28g
18.09%
Cholesterol:5.95mg
1.98%
Sodium:2262.14mg
98.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.85g
35.71%
Fiber:10.41g
41.64%
Vitamin A:1339.36IU
26.79%
Phosphorus:222.7mg
22.27%
Calcium:213.39mg
21.34%
Iron:3.38mg
18.77%
Folate:56.09µg
14.02%
Vitamin C:11.15mg
13.52%
Manganese:0.22mg
11.04%
Vitamin B2:0.19mg
11.01%
Potassium:310.12mg
8.86%
Magnesium:33.33mg
8.33%
Selenium:5.08µg
7.25%
Vitamin B1:0.1mg
6.99%
Copper:0.14mg
6.81%
Zinc:1.02mg
6.77%
Vitamin B6:0.11mg
5.28%
Vitamin B3:0.84mg
4.19%
Vitamin B5:0.34mg
3.39%
Vitamin B12:0.14µg
2.32%
Vitamin K:1.86µg
1.77%
Vitamin E:0.17mg
1.16%