Bean and Cheese Enchiladas

Bean and Cheese Enchiladas Recipe - Vegetarian Mexican Food

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 8 |

Vegetarian diet

Introduction

Bean and Cheese Enchiladas are a classic Mexican dish that combines the hearty flavors of beans and cheese wrapped in soft tortillas, all smothered in a rich enchilada sauce. This dish is a favorite among those who appreciate the comforting warmth of Mexican cuisine, offering a perfect balance of spice, creaminess, and savory goodness. Ideal for any meal, these enchiladas promise to deliver a satisfying dining experience.

History

The history of enchiladas dates back to Aztec times, where the practice of rolling tortillas around other food ingredients was common. The term "enchilada" literally means "to season with chili," indicating the central role of chili peppers in the dish. Over the centuries, enchiladas have evolved, incorporating various fillings and sauces, reflecting the regional tastes and ingredients of Mexico. The bean and cheese variation is a more modern adaptation, catering to the vegetarian palate while maintaining the dish's traditional essence.

Ingredients

15 oz (425 g) can red kidney beans, drained, rinsed
1 tsp chili powder
0.25 tsp cumin
0.25 tsp salt
2.5 cups shredded pepper jack cheese
10 oz (283 g) can hot enchilada sauce
10 oz (283 g) can mild enchilada sauce
8 flour tortillas

How to prepare

Preheat the oven to 375°F (191°C).
In a bowl, combine the beans, chili powder, cumin, and salt. Slightly mash the beans and stir to combine. Add 1.5 cups of cheese.
In another bowl, mix 2 cans of enchilada sauce. Stir 1 cup of the sauce into the bean mixture.
Spread 0.25 cup of the sauce mixture in a baking dish.
Brush one side of a tortilla with the sauce. Spoon 0.25 cup of the bean mixture in the center of the sauced side. Roll up the tortilla and place it seam side down in the dish.
Repeat the previous step with the remaining tortillas and bean mixture.
Pour the remaining enchilada sauce over the top to cover. Sprinkle with the remaining cheese.
Bake for 15 minutes.
Serve with sour cream or salsa.
Makes 8 enchiladas.

Variations

Consider adding cooked vegetables such as bell peppers, onions, or mushrooms to the bean mixture for added nutrition and flavor. For those who enjoy meat, incorporating shredded chicken or beef can offer another layer of taste and texture.

Cooking Tips & Tricks

To ensure your Bean and Cheese Enchiladas turn out perfectly, consider these tips:

- Slightly mashing the beans helps to create a texture that's easy to roll and prevents the beans from falling out.

- Using a mix of hot and mild enchilada sauce allows you to adjust the spiciness to your preference.

- Brushing the tortillas with sauce before filling them helps to keep them moist and prevents cracking during rolling.

- Baking the enchiladas until the cheese is bubbly and golden brown adds a delightful texture contrast.

Serving Suggestions

Serve these enchiladas with a side of guacamole, sour cream, and a fresh green salad to create a well-rounded meal. Adding a squeeze of lime over the top before serving can also enhance the flavors.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, ideal for melting the cheese and melding the flavors together. For an extra crispy top, consider broiling the enchiladas for the last few minutes of cooking.

Ingredient Substitutions

For a dairy-free version, use vegan cheese instead of pepper jack cheese. Black beans can be substituted for red kidney beans, and gluten-free tortillas can replace traditional tortillas for those with gluten sensitivities.

Make Ahead Tips

Assemble the enchiladas ahead of time and refrigerate them until ready to bake. This makes for an easy meal option during busy weekdays. Just add a few minutes to the baking time if starting from cold.

Presentation Ideas

Garnish the baked enchiladas with chopped cilantro, diced tomatoes, and sliced avocados for a pop of color and freshness. Serving them on a colorful platter can also enhance the visual appeal.

Pairing Recommendations

Pair these enchiladas with a light, crisp white wine such as Sauvignon Blanc or a refreshing Mexican beer to complement the flavors. A tangy margarita can also elevate the dining experience.

Storage and Reheating Instructions

Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed. Note that the microwave may soften the tortillas more than the oven.

Nutrition Information

Calories per serving

A single serving of Bean and Cheese Enchiladas contains approximately 350-400 calories, making it a hearty meal option. The exact calorie count can vary based on the specific ingredients used and portion sizes.

Carbohydrates

A serving of Bean and Cheese Enchiladas is a good source of carbohydrates, primarily from the beans and tortillas. Carbohydrates are essential for energy, and this dish provides a balanced amount, making it a fulfilling meal option.

Fats

The fats in this recipe come mainly from the pepper jack cheese, contributing to the dish's creamy texture and rich flavor. While cheese adds essential fats necessary for a balanced diet, moderation is key to maintaining nutritional balance.

Proteins

Beans and cheese are excellent protein sources, making these enchiladas a great vegetarian option for protein intake. Proteins are crucial for muscle repair and growth, and this dish provides a substantial amount to support bodily functions.

Vitamins and minerals

Beans are a fantastic source of various vitamins and minerals, including iron, magnesium, and potassium. Cheese adds calcium and vitamin D, essential for bone health. Together, they make this dish nutritionally rich, supporting overall health and well-being.

Alergens

This recipe contains potential allergens, including dairy (cheese) and gluten (tortillas). Individuals with sensitivities to these ingredients should consider suitable substitutions to accommodate their dietary needs.

Summary

Bean and Cheese Enchiladas offer a balanced nutritional profile, providing carbohydrates for energy, proteins for muscle maintenance, and essential fats. Additionally, they are rich in vitamins and minerals, supporting overall health. However, being mindful of allergens and calorie intake is important for those with specific dietary requirements.

Summary

Bean and Cheese Enchiladas are a versatile and satisfying dish that combines simple ingredients into a flavorful meal. With options for customization and make-ahead convenience, this recipe is perfect for anyone looking to enjoy the essence of Mexican cuisine with a vegetarian twist. Whether for a family dinner or a special occasion, these enchiladas are sure to delight.

How did I get this recipe?

The first time I saw this recipe, I was drawn to it like a moth to a flame. It was a simple recipe for Bean and Cheese Enchiladas that caught my eye in an old cookbook that belonged to my mother. The picture of the piping hot enchiladas oozing with melted cheese and topped with a dollop of sour cream made my mouth water and my stomach rumble.

I had always been fascinated by Mexican cuisine and the flavors and spices that went into making these dishes. Growing up, my family didn't have much exposure to different types of cuisines, so I always jumped at the chance to try something new and exciting. The thought of making my own enchiladas from scratch was both daunting and thrilling at the same time.

I decided to give the recipe a try one lazy Sunday afternoon when I had some time on my hands. I gathered all the ingredients, including black beans, shredded cheese, corn tortillas, and a variety of spices. As I started to cook, the aroma of the cumin, chili powder, and garlic filled my kitchen, transporting me to a bustling Mexican market where the sights and sounds of the vendors selling their wares surrounded me.

I carefully layered the beans and cheese onto each tortilla, rolling them up tightly before placing them in a baking dish. I topped the enchiladas with a homemade red sauce made from tomatoes, onions, and more spices before sprinkling on even more cheese for good measure. The enchiladas went into the oven to bake, and as I waited for them to be done, I couldn't help but feel a sense of accomplishment and pride in my creation.

When the timer finally went off, I pulled the enchiladas out of the oven and was greeted with a sight that made my heart sing. The cheese was perfectly melted and bubbly, and the aroma that wafted through the air was enough to make anyone's mouth water. I couldn't wait to dig in and taste the fruits of my labor.

As I took my first bite of the Bean and Cheese Enchiladas, I was transported to a world of bold flavors and comforting spices. The combination of the creamy beans and gooey cheese paired perfectly with the tangy red sauce, creating a dish that was both satisfying and delicious. I knew right then and there that this recipe would become a staple in my kitchen for years to come.

Over the years, I have made these Bean and Cheese Enchiladas countless times, each time tweaking the recipe ever so slightly to suit my tastes. I have shared the recipe with friends and family, who have all raved about how delicious and comforting these enchiladas are. And each time I make them, I am reminded of that lazy Sunday afternoon when I first discovered the magic of Mexican cuisine in my own kitchen.

I have learned so much from this simple recipe, from the importance of using fresh ingredients to the joy that comes from sharing a delicious meal with loved ones. It has become more than just a dish to me – it is a reminder of the power of food to bring people together and create lasting memories.

So the next time you find yourself drawn to a recipe like a moth to a flame, don't be afraid to give it a try. You never know what delicious adventures await you in the kitchen. And who knows, you may just discover a new favorite dish that will bring you joy and comfort for years to come.