Bean Enchiladas
Make this easy enchilada recipe tonight for a quick and healthy dinner. Serve it with Brazillian Rice on the side.
- Yield
- 8 servings
- Serving size
- 6" enchiladas
- Rating
- 3.70 of 5 (259 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 4 cups canned pinto beans, low-sodium (2 (15 ounce) cans)
- 1/2 cup Monterey Jack cheese, reduced-fat
- 1 tablespoon chili powder
- 8 (6 inch) flour tortillas
- salsa (optional)
Directions
- Wash hands with soap and water.
- Place beans in a large bowl and mash coarsely with a fork or potato masher; stir in chili powder.
- Wrap tortillas in a damp paper towel.
- Microwave on high for 45 seconds, or until tortillas are soft and warm.
- Divide bean mixture among tortillas and spread down center of tortilla.
- Sprinkle cheese on bean mixture.
- Roll tortillas to enclose mixture.
- Spray a 9x13 inch baking dish with nonstick cooking spray Place enchiladas, seam side down, into baking dish.
- Cover with foil and bake at 350 °F for 20 minutes or until heated through.
- Serve warm with salsa.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 224.31 |
| Total Fat | 4.98 g |
| Saturated Fat | 2.12 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 4.59 mg |
| Carbohydrates | 35.06 g |
| Dietary Fiber | 7.02 g |
| Total Sugars | 2.56 g |
| Added Sugars included | 1 g |
| Protein | 10.35 g |
| Calcium | 158 mg |
| Potassium | 398 mg |
| Sodium | 501.91 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 50 mg |
| Phosphorus | 213 mg |
| Selenium | 13 mg |
| Zinc | 1 mg |
| Vitamin A | 25 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 6 mcg |
| Folate | 80 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 29 mg |
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Source
Recipe by: In the Kitchen with Chef Stephanie Green — Arizona Nutrition Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bean-enchiladas. Federal works are public domain in the United States.