Rice & bean enchiladas

Health score
28%
Rice & bean enchiladas
40 min.
2
816kcal

Suggestions


Are you ready to spice up your lunch or dinner with a delightful twist on a classic dish? These Rice & Bean Enchiladas are not only quick to prepare but also packed with flavor and nutrition, making them the perfect choice for a satisfying meal. In just 40 minutes, you can create a vibrant and hearty dish that serves two, ideal for a cozy dinner for two or a fulfilling lunch break.

Imagine the aroma of Cajun seasoning mingling with the warmth of fluffy rice and creamy refried beans, all wrapped in soft flour tortillas. Topped with zesty tomato salsa and a sprinkle of cheese, these enchiladas are baked to golden perfection, creating a bubbling, cheesy delight that will have your taste buds dancing. The addition of fresh spring onions adds a crisp, refreshing touch, while the fat-free yogurt serves as a cool, creamy accompaniment that balances the flavors beautifully.

Whether you're a busy professional looking for a quick meal or a cooking enthusiast eager to impress, these enchiladas are sure to become a favorite in your recipe repertoire. With a caloric breakdown that keeps you energized and satisfied, you can indulge in this delicious main course without any guilt. So, roll up your sleeves and get ready to enjoy a plateful of deliciousness that’s as fun to make as it is to eat!

Ingredients

  • 250 rice 
  • tsp cajun spice 
  • bunch spring onion chopped
  • large flour tortilla 
  • 415 refried beans canned
  • 200 salsa 
  • 150 yogurt fat-free
  • 25 cheese grated

Equipment

  • oven
  • baking pan

Directions

  1. Heat the rice following the pack instructions, then stir in the Cajun seasoning and most of the spring onions.
  2. Heat oven to 200C/180C fan/gas
  3. Spread the tortillas with the refried beans, then top with rice.
  4. Spread half the salsa on the base of a baking dish.
  5. Roll up the wraps, arrange on top of the salsa, dot over half the yogurt and sprinkle over the cheese. Cook for 30 mins until golden and bubbling.
  6. Serve sprinkled with the rest of the spring onions, with the remaining yogurt and salsa on the side.

Nutrition Facts

Calories816kcal
Protein14.64%
Fat9.03%
Carbs76.33%

Properties

Glycemic Index
104.09
Glycemic Load
70.5
Inflammation Score
-8
Nutrition Score
25.927825969198%

Flavonoids

Kaempferol
0.16mg
Quercetin
1.28mg

Nutrients percent of daily need

Calories:816.16kcal
40.81%
Fat:7.97g
12.26%
Saturated Fat:3.64g
22.73%
Carbohydrates:151.54g
50.51%
Net Carbohydrates:137.63g
50.05%
Sugar:16.46g
18.29%
Cholesterol:14mg
4.67%
Sodium:2218.38mg
96.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.06g
58.11%
Manganese:1.66mg
83.18%
Fiber:13.9g
55.61%
Selenium:32.85µg
46.92%
Calcium:424.17mg
42.42%
Phosphorus:420.6mg
42.06%
Vitamin K:32.7µg
31.14%
Vitamin A:1468.79IU
29.38%
Iron:4.88mg
27.14%
Vitamin B2:0.43mg
25.42%
Vitamin B6:0.48mg
23.95%
Vitamin B3:4.72mg
23.62%
Vitamin B1:0.32mg
21.56%
Vitamin B5:2.09mg
20.89%
Copper:0.4mg
20.24%
Zinc:3mg
20.03%
Potassium:699.47mg
19.98%
Magnesium:74.92mg
18.73%
Folate:62.07µg
15.52%
Vitamin E:1.85mg
12.35%
Vitamin B12:0.59µg
9.83%
Vitamin C:4.84mg
5.87%