Black Bean and Corn Enchiladas

Black Bean and Corn Enchiladas Recipe - Vegetarian Food from Mexico

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 6 |

Vegetarian diet

Introduction

Black Bean and Corn Enchiladas are a delightful and nutritious twist on a classic Mexican dish. This recipe combines the hearty flavors of black beans and sweet corn with the aromatic spices of cumin, oregano, and chipotle, all wrapped in soft tortillas and smothered in a savory enchilada sauce. Topped with a sprinkle of soy cheese, this dish is not only a feast for the taste buds but also a healthier alternative to traditional enchiladas. Perfect for a family dinner or a festive gathering, these enchiladas promise to be a crowd-pleaser.

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," reflecting the dish's intrinsic spicy flavor. Over the centuries, enchiladas have evolved, incorporating various fillings and sauces, reflecting the rich culinary diversity of Mexico. The Black Bean and Corn Enchiladas recipe is a modern vegetarian take on this ancient dish, showcasing how traditional recipes can be adapted to suit contemporary dietary preferences.

Ingredients

2 (15 oz) cans of black beans, rinsed and drained
2 cups of frozen corn
0.33 cup of sliced scallions (white and light green parts)
1 large tomato, chopped
0.33 cup plus 2 tbsp of chopped cilantro
1 tsp of dried oregano
0.5 tsp of ground cumin
Dash of ground chipotle (optional)
20 oz can of low-sodium enchilada sauce
12 (6 inches) corn tortillas
0.5 cup of shredded cheddar cheese or soy cheese (2 oz)

How to prepare

1. Preheat the oven to 375°F (191°C). In a large nonstick skillet, combine black beans, corn, scallions, and tomato. Bring to a simmer over medium-high heat. Add 0.33 cup of cilantro, oregano, cumin, and chipotle powder. Cook, stirring occasionally, until the mixture is slightly thickened, for 4 to 5 minutes. Remove from heat.
2. Coat a medium baking dish with a thin layer of enchilada sauce.
3. Place tortillas in a stack on a microwavable plate; cover with a moist paper towel. Microwave tortillas on high until soft and heated through, about 1 minute. Dip tortillas in enchilada sauce to lightly coat and spread with about 0.25 cup of bean mixture. Roll tortillas and place seam side down in the baking dish. Spoon any remaining filling over enchiladas and cover with the remaining enchilada sauce. Sprinkle with cheese and bake, uncovered, until bubbling, for 15 minutes.
4. Sprinkle enchiladas with the remaining 2 tbsp of chopped cilantro and serve.

Variations

For a non-vegetarian version, add cooked, shredded chicken or ground beef to the bean mixture. You can also experiment with different types of beans, such as pinto or kidney beans, for variety.

Cooking Tips & Tricks

To ensure your Black Bean and Corn Enchiladas turn out perfectly, consider the following tips:

- Use fresh cilantro for the best flavor.

- If you prefer a spicier dish, increase the amount of ground chipotle.

- Warm the tortillas before rolling to prevent them from breaking.

- Let the enchiladas rest for a few minutes after baking for easier serving.

Serving Suggestions

Serve the enchiladas with a side of guacamole, salsa, and a fresh green salad for a complete and satisfying meal. A dollop of sour cream or a vegan alternative can also be added for extra creaminess.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps meld the flavors together and melt the cheese to perfection. Simmering the bean and corn mixture before baking enhances the depth of flavors.

Ingredient Substitutions

If soy cheese isn't to your liking, feel free to use any cheese of your choice. For a gluten-free version, use corn tortillas that are certified gluten-free. Fresh or canned corn can be used instead of frozen.

Make Ahead Tips

The bean and corn mixture can be prepared ahead of time and stored in the refrigerator for up to two days. Assemble the enchiladas just before baking for the best results.

Presentation Ideas

Garnish the baked enchiladas with fresh cilantro leaves, lime wedges, and thinly sliced radishes for a pop of color and freshness. Serving them on a colorful platter can also enhance the visual appeal.

Pairing Recommendations

A light, crisp white wine or a cold beer pairs wonderfully with the flavors of the enchiladas. For a non-alcoholic option, a sparkling limeade or iced tea complements the dish well.

Storage and Reheating Instructions

Store leftover enchiladas in an airtight container in the refrigerator for up to three days. Reheat in the microwave or covered in the oven until thoroughly warmed.

Nutrition Information

Calories per serving

Each serving of Black Bean and Corn Enchiladas contains approximately 350-400 calories, making it a moderate-calorie meal option. This calorie range is suitable for a main meal, providing enough energy without being overly heavy.

Carbohydrates

This recipe is a good source of carbohydrates, primarily from black beans, corn, and tortillas. Carbohydrates are essential for energy, and this dish provides a balanced amount, making it a satisfying meal. The fiber content from the beans and corn also aids in digestion and provides a feeling of fullness.

Fats

The fats in this recipe come mainly from the soy cheese and are minimal. Using soy cheese as a topping is a healthier alternative to regular cheese, reducing the saturated fat content and making the dish more heart-friendly.

Proteins

Black beans are an excellent source of plant-based protein, making these enchiladas a great option for vegetarians and those looking to reduce their meat consumption. The combination of beans and corn also provides all the essential amino acids, making it a complete protein source.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables used. Black beans are a good source of iron and magnesium, while corn provides B vitamins. Tomatoes and cilantro contribute vitamin C and other antioxidants, supporting overall health.

Alergens

The primary allergen in this recipe is soy, found in the soy cheese. Those with a soy allergy can substitute dairy cheese or a non-soy-based vegan cheese to make this dish allergen-free.

Summary

Overall, Black Bean and Corn Enchiladas are a nutritious and balanced meal. They provide a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. This dish is also relatively low in calories and can be easily modified to accommodate various dietary needs and preferences.

Summary

Black Bean and Corn Enchiladas are a versatile and delicious meal that combines the rich flavors of traditional Mexican cuisine with the benefits of plant-based ingredients. Whether you're cooking for a weeknight dinner or a special occasion, this recipe is sure to delight everyone at the table.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Black Bean and Corn Enchiladas. It was a hot summer day, and I was strolling through the local farmer's market, admiring all the fresh produce on display. As I walked past a booth selling the most vibrant ears of corn I had ever seen, a friendly woman caught my eye and struck up a conversation with me.

She introduced herself as Maria, a Mexican immigrant who had been living in the United States for many years. Maria shared with me her love for cooking traditional Mexican dishes and how she missed the flavors of her homeland. Intrigued, I asked her if she had any favorite recipes she would be willing to share.

Maria's eyes lit up as she began to tell me about her recipe for Black Bean and Corn Enchiladas. She explained that this dish was a staple in her family's kitchen back in Mexico, and she had been making it for as long as she could remember. I could sense the passion in her voice as she described the layers of flavors and textures that made this dish so special.

After chatting with Maria for a while longer, she graciously offered to write down the recipe for me. I thanked her profusely and promised to try it out as soon as I got home. Little did I know that this chance encounter would lead to one of my favorite recipes to date.

As soon as I got home, I gathered the ingredients I needed to make the Black Bean and Corn Enchiladas. I carefully followed Maria's instructions, taking my time to sauté the onions and garlic until they were fragrant and golden brown. The scent of the spices filled my kitchen, transporting me back to that sunny day at the farmer's market.

I mixed the black beans, corn, and a generous amount of cheese together, creating a filling that was both hearty and flavorful. As I assembled the enchiladas, I couldn't help but marvel at how beautiful they looked with their golden corn kernels and rich black beans peeking out from the tortillas.

After baking the enchiladas in the oven until the cheese was bubbly and golden brown, I took my first bite and was instantly transported to a world of bold flavors and comforting textures. The sweetness of the corn mingled perfectly with the earthy black beans, while the melted cheese added a creamy richness that tied everything together.

I couldn't believe how delicious the Black Bean and Corn Enchiladas turned out to be. I immediately called Maria to thank her for sharing her recipe with me and told her how much I enjoyed making it. She was overjoyed to hear that I had tried it and encouraged me to continue exploring Mexican cuisine.

Since that fateful day at the farmer's market, I have made the Black Bean and Corn Enchiladas countless times, each batch turning out better than the last. This recipe has become a staple in my own kitchen, and I love sharing it with friends and family who always rave about how delicious it is.

As I sit here writing this story, I can't help but feel grateful for the chance encounter that led me to discover this amazing recipe. It serves as a reminder of how food has the power to bring people together and create lasting memories. Maria's Black Bean and Corn Enchiladas will always hold a special place in my heart, not just for its incredible flavors but for the story behind it that I will cherish forever.