Enchilada Bake
Black beans mixed with cumin, onion, and garlic make the base for these vegetable enchiladas. Bake them in the oven and top them with cheese for a satisfying meal.
- Yield
- 8 servings
- Serving size
- 1 enchilada
- Rating
- 3.52 of 5 (113 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 tablespoon oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cups black beans, cooked (or low-sodium canned)
- 1 cup kernel corn (1/2 of a 15.2 ounce can, low-sodium, drained and rinsed)
- 1 teaspoon cumin
- 2 cups prepared salsa, divided
- 8 corn tortillas
- 1/2 cup Monterey Jack cheese, shredded
Directions
- Wash hands with soap and water.
- In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.
- Add beans, corn, cumin and 1/2 cup salsa.
- Cook 3-4 minutes, coarsely mashing beans with back of spoon.
- Spoon 1/3 cup filling onto each tortilla; roll up.
- Spoon 1/2 cup salsa into 11x7x2 inch baking dish.
- Arrange tortillas seam side down; top with remaining 1 cup sauce.
- Cover and bake in 350 °F oven for 15 to 20 minutes.
- Uncover; top with cheese.
- Bake 2 minutes longer or until cheese is melted.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 197.49 |
| Total Fat | 5.23 g |
| Saturated Fat | 1.81 g |
| Monounsaturated Fat | 2 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 | 6.29 mg |
| Carbohydrates | 30.96 g |
| Dietary Fiber | 7.72 g |
| Total Sugars | 3.44 g |
| Added Sugars included | 0 g |
| Protein | 8.51 g |
| Calcium | 115 mg |
| Potassium | 423 mg |
| Sodium | 481.55 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 57 mg |
| Phosphorus | 221 mg |
| Selenium | 4 mg |
| Zinc | 1 mg |
| Vitamin A | 30 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 59 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 28 mg |
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Source
Recipe by: The Bold and Beautiful Book of Bean Recipes — Washington State WIC Program
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/enchilada-bake. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.