Black Bean Enchiladas

Vegetarian
Gluten Free
Health score
3%
Black Bean Enchiladas
55 min.
10
227kcal

Suggestions


Indulge in the vibrant flavors of our Black Bean Enchiladas, a delightful dish that perfectly marries health and taste. This vegetarian and gluten-free recipe is not only easy to prepare but also packed with wholesome ingredients that will satisfy your cravings without compromising on nutrition. With a preparation time of just 55 minutes, you can whip up a hearty meal that serves up to 10 people, making it ideal for family gatherings or casual get-togethers with friends.

Imagine the aroma of sautéed onions and cumin wafting through your kitchen as you create a delicious filling of black beans, corn, and zesty salsa. Each enchilada is lovingly rolled in soft corn tortillas, then generously topped with a rich enchilada sauce and melted Monterey Jack cheese, creating a comforting dish that is sure to impress. The combination of protein, healthy fats, and carbohydrates ensures a balanced meal that will keep you energized throughout the day.

Whether you’re looking for a scrumptious appetizer, a satisfying snack, or a main course that everyone will love, these Black Bean Enchiladas are the perfect choice. Garnish with fresh avocado, black olives, sour cream, and cilantro for an extra burst of flavor and color. Dive into this culinary adventure and treat yourself and your loved ones to a plateful of goodness!

Ingredients

  • tablespoon vegetable oil 
  • 0.5 cup onion chopped (1 medium)
  • teaspoon ground cumin 
  • cup corn whole frozen thawed
  • 0.8 cup salsa thick
  • 15 oz black beans rinsed drained canned
  • oz monterrey jack cheese shredded
  • 10 6-inch corn tortillas ()
  • 10 oz enchilada sauce red canned
  • serving olives sour black chopped

Equipment

  • paper towels
  • oven
  • baking pan
  • microwave

Directions

  1. Heat oven to 350°F. Spray 11x7-inch (2-quart) baking dish with cooking spray. In 10-inch skillet, heat oil over medium heat.
  2. Add onion and cumin; cook and stir 4 to 5 minutes or until onion is tender. Stir in corn, salsa, beans and 1 cup of the cheese.
  3. Remove from heat.
  4. On microwavable plate, stack tortillas and cover with paper towel; microwave on High 1 minute to soften.
  5. Place 1/4 cup bean mixture along center of each tortilla.
  6. Roll up tightly, and place seam sides down in baking dish; spoon remaining bean mixture on top.
  7. Pour enchilada sauce over enchiladas, spreading to coat all tortillas.
  8. Sprinkle with remaining 1 cup cheese.
  9. Bake 25 to 30 minutes or until cheese is melted and sauce is bubbly around edges.
  10. Garnish with remaining ingredients.

Nutrition Facts

Calories227kcal
Protein18.67%
Fat37.65%
Carbs43.68%

Properties

Glycemic Index
10.95
Glycemic Load
5.24
Inflammation Score
-5
Nutrition Score
8.6652173659076%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.4mg
Kaempferol
0.05mg
Quercetin
1.62mg

Nutrients percent of daily need

Calories:226.94kcal
11.35%
Fat:9.71g
14.93%
Saturated Fat:4.77g
29.83%
Carbohydrates:25.33g
8.44%
Net Carbohydrates:19.71g
7.17%
Sugar:3.33g
3.7%
Cholesterol:20.18mg
6.73%
Sodium:741.09mg
32.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.83g
21.66%
Phosphorus:244.05mg
24.41%
Fiber:5.63g
22.51%
Calcium:215.64mg
21.56%
Manganese:0.23mg
11.69%
Magnesium:46.05mg
11.51%
Vitamin B2:0.17mg
9.87%
Iron:1.74mg
9.64%
Folate:38.05µg
9.51%
Vitamin A:469.88IU
9.4%
Zinc:1.36mg
9.04%
Selenium:5.67µg
8.1%
Potassium:281.51mg
8.04%
Copper:0.15mg
7.68%
Vitamin B6:0.14mg
7.18%
Vitamin B1:0.1mg
6.79%
Vitamin B3:1.03mg
5.17%
Vitamin E:0.57mg
3.77%
Vitamin K:3.96µg
3.77%
Vitamin C:2.95mg
3.57%
Vitamin B12:0.19µg
3.14%
Vitamin B5:0.2mg
2.04%