Healthy Recipe: Black Bean and Veggie Enchiladas

black bean + veggie enchiladas

Enjoy this healthy, meatless enchilada recipe from our Registered Dietitians and add more vegetables and fiber into your diet!

For the Enchilada Sauce
Ingredients

3 T olive oil
3 T flour, any kind
1 T ground chili powder
1 t ground cumin
½ t garlic power
¼ t dried oregano
¼ t salt, to taste
Pinch of cinnamon
2 T tomato paste
2 cups vegetable broth
1 t apple cider vinegar
Freshly ground black pepper, to taste

Preparation

1. This sauce comes together quickly once you get started, so measure the dry ingredients (the flour, chili powder, cumin, garlic powder, oregano, salt, and cinnamon) into a small bowl and place it near the stove. Place the tomato paste and broth near the stove as well.
2. In a medium-sized pot over medium heat, warm the oil until it’s hot enough that a light sprinkle of the flour/spice mixture sizzles on contact. This might take a couple of minutes, so be patient and don’t step away from the stove!
3. Once it’s ready, pour in the flour and spice mixture. While whisking constantly, cook until fragrant and slightly deepened in color, about 1 minute. Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps.
4. Raise heat to medium-high and bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer. Cook, whisking often, for about 5 to 7 minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it. (The sauce will thicken some more as it cools.)
5. Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Add more salt, if necessary

4 Servings (about 1/2 cup)

Nutrition per serving
Calories: 120
Fat: 7g
Sodium: 220mg
Carbohydrates: 7g
Protein: 1g

For the Enchiladas
Ingredients

2 cups homemade enchilada sauce
2 tablespoons olive oil
1 cup chopped red onion (about 1 small red onion)
1 red bell pepper, chopped
1 bunch of broccoli or 1 small head of cauliflower (about 1 pound), florets removed and sliced into small, bite-sized pieces
1 t ground cumin
¼ t ground cinnamon
5 to 6 ounces baby spinach (about 5 cups, packed)
1 can (15 ounces) black beans, drained and rinsed, or 1 ½ cups cooked black beans
1 cup shredded Monterey Jack cheese, divided
½ t salt, to taste
Freshly ground black pepper, to taste
8 whole-wheat tortillas (about 8” in diameter)
Handful of chopped cilantro, for garnishing

Preparation

1. Preheat oven to 400 degrees Fahrenheit. Lightly grease a 13 by 9-inch pan.
2. In a large skillet over medium heat, warm the olive oil until simmering. Add the onions and a pinch of salt. Cook, stirring often, until the onions are tender and translucent, about 5 to 7 minutes. Add the broccoli and bell pepper, stir, and reduce heat to medium-low. Cover the skillet. Cook, stirring occasionally, for about 8 to 9 minutes,
3. Add the cumin and cinnamon to the skillet and cook until fragrant, about 30 seconds. Add the spinach, a few handfuls at a time, stirring until it has reduced in volume. Repeat with remaining spinach and cook until all of the spinach has wilted.
4. Transfer the contents of the pan to a medium mixing bowl. Add the drained beans, ¼ cup cheese and a drizzle of enchilada sauce (about 2 tablespoons). Season with ½ teaspoon salt and some freshly ground black pepper, to taste.
5. Assemble the enchiladas: Pour ¼ cup enchilada sauce into your prepared pan and tilt it from side to side until the bottom of the pan is evenly coated. To assemble your first enchilada, spread ½ cup filling mixture down the middle of a tortilla, then snugly wrap the left side over and then the right, to make a wrap. Place it seam-side down against the edge of your pan. Repeat with remaining tortillas and filling.
6. Drizzle the remaining enchilada sauce evenly over the enchiladas. Sprinkle the remaining shredded cheese evenly over the enchiladas.
7. Bake, uncovered, on the middle rack for 20 minutes. For a well-done finish, carefully transfer the enchiladas to the upper rack of the oven and bake for an additional 3 to 6 minutes
8. Remove from the oven and let the enchiladas rest for 10 minutes.
9. Serve with greek yogurt and cilantro.

4 Servings

Nutrition per serving
Calories: 400
Fat: 13g
Cholesterol: 15mg
Sodium: 360mg
Carbohydrates: 57g
Protein: 19g

Adapted from: Cookie + Kate