Black Bean Enchiladas

Black Bean Enchiladas Recipe from Mexico

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

Introduction

Black Bean Enchiladas are a delightful and nutritious twist on a classic Mexican dish. This recipe transforms simple ingredients into a flavorful, comforting meal that's perfect for any day of the week. With a combination of tender black beans, fresh vegetables, and melted cheese wrapped in soft tortillas and baked to perfection, these enchiladas are sure to become a favorite in your recipe collection.

History

The history of enchiladas dates back to Aztec times, where the practice of rolling tortillas around other food ingredients was common. The modern enchilada, with its rich sauces and fillings, has evolved significantly over the centuries, incorporating ingredients from Spanish cuisine and adapting to local tastes and available ingredients. This Black Bean Enchilada recipe is a contemporary vegetarian take on the traditional dish, highlighting the versatility and global appeal of enchiladas.

Ingredients

1 large onion, chopped
1 medium green bell pepper, chopped
2 tbsp chicken broth
2 (15 oz) cans black beans, rinsed and drained, divided
1.5 cups picante sauce, divided
12 (6 inches) flour tortillas
2 medium tomatoes, chopped
0.5 cup shredded reduced-fat cheddar cheese
0.5 cup shredded part-skim mozzarella cheese
3 cups shredded lettuce
6 tbsp fat-free sour cream

How to prepare

In a nonstick skillet, cook and stir onion and green pepper in broth for 2–3 minutes or until tender.
Mash one can of black beans.
Add to the skillet with 0.75 cup of picante sauce and remaining beans; heat through.
Spoon 0.25 cup mixture down the center of each tortilla.
Roll up and place, seam side down, in a 13 inches x 9 inches x 2 inches baking dish coated with nonstick cooking spray.
Combine tomatoes and remaining picante sauce; spoon over enchiladas.
Cover and bake at 350°F (177°C) for 15 minutes.
Uncover; sprinkle with cheeses.
Bake 5 minutes longer.
Garnish each serving with 1 tbsp sour cream.

Variations

For a spicier version, add chopped jalapeños to the filling or use a hot picante sauce.
Incorporate other vegetables, such as corn or zucchini, into the filling for added nutrition and flavor.
Substitute the black beans with pinto beans or a mix of both for a different taste and texture.

Cooking Tips & Tricks

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

- Use a nonstick skillet to prevent the onion and green pepper from sticking and to minimize the need for additional oil.

- Mash the black beans slightly for a thicker filling that holds together well inside the tortillas.

- Warm the tortillas before filling and rolling them to make them more pliable and prevent cracking.

- Cover the enchiladas with foil while baking to keep them moist, then remove the foil towards the end to allow the cheese to brown slightly.

Serving Suggestions

Serve the enchiladas hot, garnished with shredded lettuce and a dollop of sour cream on top. For a complete meal, consider adding a side of Spanish rice, quinoa, or a simple green salad.

Cooking Techniques

Baking the enchiladas allows the flavors to meld together beautifully and the cheese to melt perfectly. For an extra crispy top, consider broiling the enchiladas for a minute or two after baking, watching closely to prevent burning.

Ingredient Substitutions

For a gluten-free version, use corn tortillas instead of flour tortillas.

- Greek yogurt can be used in place of sour cream for a tangier, lower-fat topping.

- Vegan cheese and sour cream substitutes can be used to make this dish vegan-friendly.

Make Ahead Tips

Assemble the enchiladas up to a day in advance and store them covered in the refrigerator. When ready to eat, bake as directed, adding a few extra minutes to the cooking time if necessary.

Presentation Ideas

Serve the enchiladas on a colorful plate with a side of guacamole and salsa for a visually appealing and delicious meal. Garnish with fresh cilantro leaves and lime wedges for an extra pop of flavor and color.

Pairing Recommendations

A light, crisp beer or a glass of dry white wine pairs wonderfully with the flavors of the enchiladas. For a non-alcoholic option, try a refreshing limeade or iced tea.

Storage and Reheating Instructions

Store leftover enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or covered in the oven until thoroughly warmed.

Nutrition Information

Calories per serving

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

Carbohydrates

Each serving of Black Bean Enchiladas is a good source of carbohydrates, providing energy for your body. The primary sources of carbohydrates in this dish are the black beans and tortillas. Black beans are also an excellent source of fiber, which aids in digestion and can help to regulate blood sugar levels.

Fats

The fats in this recipe come mainly from the cheese and sour cream. Using reduced-fat cheddar and part-skim cheese helps to lower the overall fat content without sacrificing flavor. The fats present are important for nutrient absorption and providing a feeling of satiety.

Proteins

Black beans are a fantastic source of plant-based protein, making these enchiladas a great option for vegetarians. The cheese and sour cream also contribute a small amount of protein. Together, these ingredients make each serving of enchiladas a satisfying, protein-rich meal.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables and beans used. Black beans are particularly high in iron, magnesium, and potassium. The tomatoes, green bell pepper, and onions add a boost of vitamins C and K, as well as folate.

Alergens

The primary allergens in this recipe are gluten (in the tortillas) and dairy (in the cheese and sour cream). Individuals with sensitivities to these ingredients should seek suitable substitutions.

Summary

Overall, Black Bean Enchiladas offer a balanced meal with a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. They are relatively low in calories and can be adapted to suit various dietary needs.

Summary

Black Bean Enchiladas are a versatile, nutritious, and delicious meal that can be adapted to suit various dietary preferences. With a rich history and simple preparation, this dish is sure to be a hit with family and friends. Whether you're looking for a comforting weeknight dinner or a festive meal to share, these enchiladas are a perfect choice.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Black Bean Enchiladas. It was a warm summer afternoon, and I was visiting my dear friend Maria in her cozy kitchen. Maria was a master in the art of Mexican cuisine, and I always cherished the time we spent cooking together.

As I stepped into her kitchen, the intoxicating aroma of spices and herbs immediately enveloped me. Maria greeted me with a warm smile and handed me a stack of old recipe cards. "I have a special recipe to share with you today," she said, her eyes twinkling with excitement.

Maria's Black Bean Enchiladas recipe was a true gem among her collection of delicious dishes. It combined the earthy flavors of black beans with the zesty kick of jalapenos and the creamy richness of melted cheese. I knew right away that this recipe would become a staple in my own kitchen.

Maria guided me through each step of the recipe, patiently explaining the techniques and sharing her secrets for achieving the perfect balance of flavors. As we worked together, I watched in awe as she effortlessly transformed simple ingredients into a mouthwatering masterpiece.

The process of making Black Bean Enchiladas was a labor of love, requiring careful attention to detail and a touch of creativity. From sautéing the onions and garlic to assembling the enchiladas and topping them with a generous dollop of homemade salsa, every step was a testament to Maria's culinary expertise.

As the enchiladas baked in the oven, filling the kitchen with their tantalizing aroma, Maria and I sat down at the table to enjoy the fruits of our labor. The first bite of the enchiladas was a revelation – the flavors danced on my tongue, each ingredient harmonizing with the others in perfect synergy.

From that day on, Black Bean Enchiladas became a beloved dish in my own home. I made it for family gatherings, potluck dinners, and quiet nights spent alone. Each time I prepared the recipe, I felt a connection to Maria and the shared passion we had for cooking.

Over the years, I have continued to refine and adapt the recipe for Black Bean Enchiladas, adding my own personal touches and experimenting with different variations. I have shared the recipe with friends and family, passing on the tradition of homemade Mexican cuisine to the next generation.

As I sit here now, reminiscing about that fateful day in Maria's kitchen, I am filled with gratitude for the gift of her friendship and the knowledge she imparted to me. The recipe for Black Bean Enchiladas will always hold a special place in my heart, a reminder of the joy and camaraderie that can be found in sharing a meal with loved ones.

And so, I will continue to cook and create, drawing inspiration from the recipes and memories that have shaped my culinary journey. For me, cooking is not just a means of nourishment – it is a form of expression, a way to connect with others and celebrate the simple pleasures of life. And in every dish I prepare, Maria's spirit lives on, guiding me with her wisdom and love.