Black Bean & Rice Enchiladas (Inexpensive Vegetarian Cuisine

Jun 05, 2023June 5, 20230 2
Inexpensive Vegetarian Black Bean & Rice Enchiladas Recipe
in Main

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 teaspoon olive oil
1/2 cup onion , chopped
2 frozen mixed peppers , strips ( or use fresh . About 2 large peppers , sliced into strips )
1 can reduced sodium black beans , drained and rinsed
1/2 teaspoon ground turkish cumin
1/2 teaspoon chili powder ( they recommend salt-free chili powder )
1/2 teaspoon ground red pepper
2 cups whole grain rice , cooked ( they recommend Uncle Ben 's Ready Rice )
2 teaspoons fresh cilantro , chopped
2 teaspoons fresh lime juice ( or bottled )
8 whole wheat tortillas
3/4 cup green enchilada sauce
1/2 cup reduced-fat sharp cheddar cheese , shredded
salsa
nonfat Greek yogurt ( or sour cream )
sliced fresh jalapeno
chopped fresh tomato

Nutrision Information

Servings Per Recipe
8
Calories
243
Sugar
4g
Fat
7g
Black Bean & Rice Enchiladas is a classic Mexican dish that has become popular worldwide. It's easy to make, inexpensive, and delicious. This version is meatless, making it perfect for vegetarians or anyone who wants to incorporate more plant-based meals into their diet. It's made with whole-grain rice, black beans, mixed peppers, spices, and enchilada sauce, all wrapped in whole-grain tortillas. Served with salsa, Greek yogurt or sour cream, jalapeno and tomato, it's a flavorful and satisfying meal that can be enjoyed any time of the day.

Instructions

1.Preheat the oven to 350°F (175°C). Grease an 8-inch baking dish.
2.Heat the olive oil in a large nonstick pan over medium-high heat. Add onion and mixed peppers; sauté for 3 minutes or until crisp-tender.
3.Add the black beans, cumin, chili powder, and red pepper to the pan; sauté for 2 minutes or until heated through. Add cooked rice, cilantro, and lime juice; mix well.
4.Place a tortilla on a flat surface. Spoon 1/3 cup bean mixture down the center of the tortilla. Roll up tightly, and place seam-side down in the baking dish. Repeat with remaining tortillas and bean mixture.
5.Pour the enchilada sauce evenly over the top of the tortillas. Sprinkle with shredded cheese.
6.Bake the enchiladas for 12 minutes or until cheese is melted and sauce is bubbly. Serve with salsa, nonfat Greek yogurt or sour cream, sliced fresh jalapeno and chopped tomato, as desired.

PROS

This recipe is easy, budget-friendly, meatless and loaded with protein and flavor.
It’s perfect for vegetarians and anyone looking for a healthy and delicious meal.

Black beans contain a good amount of soluble fiber that helps regulate blood sugar and prevent constipation.

Whole-grain rice is rich in fiber, vitamins, minerals and antioxidants and has been linked to various health benefits.

CONS

The beans in this recipe may cause flatulence in some people, but soaking and rinsing them before cooking may help with this.

Tortillas and enchilada sauce may contain additives, preservatives and high amounts of sodium.
Reading labels and choosing lower sodium options is recommended.

HEALTH & BENEFITS

Black beans are a good source of plant-based protein, iron, potassium, magnesium, vitamin B6, and folate. They may help lower the risk of heart disease, diabetes, and some cancers.
Whole-grain rice is a complex carbohydrate that provides energy, helps with digestion and keeps you full for longer periods of time. It has been linked to lower risk of type 2 diabetes, heart disease, and obesity.

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