Black Bean, Corn, and Zucchini Enchiladas

Vegetarian
Health score
6%
Black Bean, Corn, and Zucchini Enchiladas
45 min.
8
282kcal

Suggestions


Indulge in a burst of vibrant flavors with our Black Bean, Corn, and Zucchini Enchiladas! This delightful vegetarian dish is perfect for any meal—be it lunch, dinner, or even a cozy family gathering. With each bite, you'll experience the wholesome goodness of black beans, sweet corn, and fresh zucchini, all generously enveloped in warm, soft whole wheat tortillas.

What makes this recipe not only delicious but also a health-conscious choice is its lower calorie count, coming in at just 282 kcal per serving. Packed with protein and fiber, these enchiladas offer a satisfying meal that keeps you energized and full. The combination of zesty enchilada sauce and melted cheddar cheese creates a perfect balance of texture and taste, ensuring that every forkful is a delight.

Ready in just 45 minutes, this dish is also quick and easy to prepare—ideal for those busy weeknights when you need to whip up something nutritious in no time. Whether you are entertaining friends or treating yourself to a flavorful dinner, these enchiladas are sure to impress. Gather your ingredients and get ready to savor a hearty, wholesome meal that every vegetarian will adore!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • teaspoon canola oil 
  • 10 ounce corn kernels frozen
  • 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

Calories282kcal
Protein22.74%
Fat18.26%
Carbs59%

Properties

Glycemic Index
1.88
Glycemic Load
0.1
Inflammation Score
-6
Nutrition Score
9.5821739720262%

Flavonoids

Quercetin
0.2mg

Nutrients percent of daily need

Calories:282.45kcal
14.12%
Fat:5.83g
8.98%
Saturated Fat:2.31g
14.43%
Carbohydrates:42.42g
14.14%
Net Carbohydrates:33.54g
12.2%
Sugar:10.27g
11.42%
Cholesterol:5.95mg
1.98%
Sodium:1481.84mg
64.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.35g
32.7%
Fiber:8.88g
35.52%
Phosphorus:222.7mg
22.27%
Calcium:213.39mg
21.34%
Iron:2.84mg
15.77%
Vitamin A:739.06IU
14.78%
Folate:56.09µg
14.02%
Vitamin C:9.35mg
11.33%
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%
Source:My Recipes