Quick Black Bean Enchiladas
Time Required: 10 (10 min. total)

Despite good planning, some days just get really rushed.  These enchiladas can be whipped up with things you might already have in your pantry and they will still be asked for again. If you happen to have enchilada sauce already it can replace the salsa for dipping the tortillas, but the good news is that they’re good either way. It is also a great place to use leftover juicing fiber from vegetables!


29 oz(s) black beans -- 8 oz. per cup cooked; other beans can be substituted
2 green onion
1/2 tsp salt
1 pint(s) mushrooms -- diced
1/4 cup(s) nutritional yeast -- optional
6 whole wheat tortillas -- or 1/3 more corn tortillas
1 1/2 cup(s) salsa -- not chunky, medium to hot
2 cup(s) chopped spinach -- cut very fine
2 cup(s) cheddar cheese -- shredded
3 oz(s) sliced olives -- optional topping


Prep Work: Soak/Cook black beans if not using canned.  Chop onions. Shred cheese.  Chop spinach.

1.  Preheat oven to 350 degrees.  Spread 1/3 c. salsa in bottom of 13x9 pan.

2.  Drain beans and mash with fork or potato masher until at least half of the beans are mashed.  Mix in chopped green onions, salt, mushrooms, nutritional yeast and up to 1/2 c. juicing fiber from vegetables if desired.

3.  Pour salsa into shallow dish, then dredge one tortilla through salsa.  (Use enchilada sauce if you have it and prefer it.)

4.  Set tortilla in baking dish, then fill with mashed beans and some cheese.  Roll, place seam side down, and repeat until all tortillas are filled.

5.  Sprinkle tortillas with shredded spinach, remaining salsa and cheese, and olives if using. Then cover with foil .

6.  Bake until cheese melts and tortillas are heated through, approx. 10 minutes.

Serving suggestion:  Serve with sour cream on top and cut-up seasonal fruit on the side.

OTL 2010

“A cup of black beans will provide you with 15.2 grams of protein (that’s 30.5% of the daily value for protein), plus 74.8% of the daily value for fiber. All this for a cost of only 227 calories with virtually no fat.” http://www.whfoods.com

“Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”     


Add a Comment

You must be logged in to enter a comment