Baked Black Bean Enchiladas
These hearty diabetes-friendly black bean enchiladas are packed with fiber-rich black beans, fresh vegetables, and flavourful spices. Wrapped in whole wheat tortillas and topped with enchilada sauce, they offer a balanced dish that supports healthy blood sugar management.
Servings: 6
Calories: 285.3kcal
Ingredients
- 1 tbsp olive oil
- ½ cup onion diced
- 2 cloves garlic minced
- ½ red bell pepper chopped
- ½ yellow bell pepper chopped
- ½ zucchini chopped
- 1 ½ cup black beans drained and rinsed
- 1 tsp cumin ground
- 1 tsp chili powder
- ½ tsp paprika
- ⅛ tsp salt
- ⅛ tsp pepper to taste
- 6 tortilla medium sized, whole wheat or low carb
- 10 oz red enchilada sauce low sodium
- ½ cup cheddar cheese shredded
For the Sauce and Topping:
- cilantro chopped (for garnish)
- avocado sliced, optional
- Greek yogurt optional
Instructions
- Preheat your oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and cook until the onion becomes translucent, about 3-4 minutes.1 tbsp olive oil, ½ cup onion, 2 cloves garlic
- Add the chopped bell peppers and zucchini. Cook for another 5-7 minutes, until the vegetables are tender.½ red bell pepper, ½ yellow bell pepper, ½ zucchini
- Stir in the black beans, ground cumin, chili powder, paprika, salt, and pepper. Cook for another 2-3 minutes, until everything is well combined and heated through. Remove from heat.1 ½ cup black beans, 1 tsp cumin, 1 tsp chili powder, ½ tsp paprika, ⅛ tsp salt, ⅛ tsp pepper
- Spread a thin layer of the enchilada sauce in the bottom of a 9x9-inch baking dish.10 oz red enchilada sauce
- Lay out a tortilla on a plate or cutting board and spoon about ½ cup of the black bean and vegetable filling down the center.6 tortilla
- Roll up the tortilla and place it seam-side down in the baking dish. Repeat with the remaining tortillas and filling.
- Pour the remaining enchilada sauce evenly over the top of the rolled tortillas and sprinkle the shredded cheese evenly over the top.½ cup cheddar cheese
- Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
- Remove the foil and bake for an additional 5-10 minutes, until the cheese is melted and bubbly.
- Serve and garnish with avocado, cilantro, and Greek yogurt (if desired).cilantro, avocado, Greek yogurt
Cooking Tips
- Veggie Variations: Feel free to add or substitute other vegetables like spinach, mushrooms, or corn to customize the filling.
- Cheese Options: Use reduced-fat or dairy-free cheese to reduce calories and cater to dietary needs.
- Spice Levels: Adjust the amount of chili powder and paprika to control the spiciness to your preference.
- Assembly Tip: Warm tortillas slightly before filling to make them more pliable and easier to roll.
- Serving Suggestions: Pair with a simple side salad or brown rice for a more complete meal.
Nutrition
Nutrition Facts
Baked Black Bean Enchiladas
Amount per Serving
Calories
285.3
% Daily Value*
Fat
9.1
g
14
%
Saturated Fat
3.3
g
21
%
Cholesterol
9.4
mg
3
%
Sodium
500
mg
22
%
Potassium
284.8
mg
8
%
Carbohydrates
40.6
g
14
%
Fiber
15
g
63
%
Sugar
6.7
g
7
%
Protein
16
g
32
%
Vitamin C
36.1
mg
44
%
Vitamin D
0.1
µg
1
%
Calcium
174.1
mg
17
%
Iron
2.8
mg
16
%
Magnesium
41.6
mg
10
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.