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.
- Suitable for diets:
- Dairy-Free
- High-Fiber
- Kidney Friendly
- Mg Rich
- Senior Friendly
- Vegetarian
Servings:
Why Diabetes Friendly?
- High in Fiber: Black beans and vegetables provide ample fiber, which helps regulate blood sugar levels.
- Whole Grains: Whole wheat tortillas have a lower glycemic index compared to refined flour tortillas, aiding in blood sugar management.
- Low in Added Sugar: The use of low-sodium enchilada sauce and minimal added sugars helps maintain a healthy diet.
- Balanced Nutrients: The dish includes a balance of protein, healthy fats, and carbohydrates, promoting stable blood sugar levels.
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Equipment
- Large skillet
- Baking dish
Ingredients
- olive oil 1 tbsp
- onion (diced) ½ cup
- garlic (minced) 2 cloves
- red bell pepper (chopped) ½
- yellow bell pepper (chopped) ½
- zucchini (chopped) ½
- black beans (drained and rinsed) 1 ½ cup
- cumin (ground ) 1 tsp
- chili powder 1 tsp
- paprika ½ tsp
- salt ⅛ tsp
- pepper (to taste) ⅛ tsp
- tortilla (medium sized, whole wheat or low carb) 6
- red enchilada sauce (low sodium) 10 oz
- cheddar cheese (shredded) ½ cup
For the Sauce and Topping:
- cilantro (chopped (for garnish))
- avocado (sliced, optional)
- Greek yogurt (optional)
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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.
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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
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FAQ
- Can I make this recipe vegan?
Yes, substitute the cheddar cheese with a plant-based cheese and use a vegan Greek yogurt alternative for topping. - Can I prepare these enchiladas ahead of time?
Yes, you can assemble the enchiladas and refrigerate them for up to 24 hours before baking. Add an extra 5-10 minutes to the baking time if baking straight from the fridge. - Are there gluten-free options for tortillas?
Yes, you can use gluten-free tortillas made from corn or other gluten-free grains. - How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving. - Can I freeze these enchiladas?
Yes, you can freeze assembled enchiladas before baking. Wrap the dish tightly in plastic wrap and aluminum foil. Bake from frozen, adding an additional 15-20 minutes to the baking time. - What can I use instead of enchilada sauce?
You can make a homemade enchilada sauce using tomato sauce, chili powder, cumin, garlic powder, onion powder, and a bit of vegetable broth.
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Nutrition
Per serving
Calories: 285.3kcal
Carbohydrates: 40.6g
Fiber: 15g
Sugar: 6.7g
Fat: 9.1g
Saturated Fat: 3.3g
Trans Fat:
Protein: 16g
Nutrition Facts
Baked Black Bean Enchiladas
Serving Size
1 enchilada
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.
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