Simple Corn and Bean Tortilla Pies

Jun 05, 2023June 5, 20230 14
Simple and Healthy Corn and Bean Tortilla Pies Recipe
in Mexican

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

420 g Mexican chili beans , canned
125 g corn kernels , canned , drained
1 small red capsicum , diced
2 tablespoons coriander , chopped
8 mini tortillas , warmed
6 eggs
1/2 cup light sour cream
1/4 cup milk
1/2 cup tasty cheese , grated

Nutrision Information

Servings Per Recipe
4
Calories
452
Sugar
6g
Fat
23g
This Simple Corn and Bean Tortilla Pies recipe is a healthy and delicious meal that anyone can make quickly. This dish is packed with protein, fiber, and essential vitamins and minerals that are important for maintaining overall health. Whether you're looking for an easy weeknight dinner recipe or want something filling and nutritious to eat for lunch, these tortilla pies are perfect. They're extremely versatile and can be customized to your taste with the addition of various vegetables and spices.

Instructions

1.Preheat oven to 180°C
2.In a large mixing bowl, add beans, corn kernels, diced red capsicum, and chopped coriander and mix them well
3.In a separate mixing bowl, add eggs, light sour cream, and milk. Whisk them together until the eggs are well beaten
4.Place the tortillas in the baking dish and spoon the bean mixture onto the tortillas
5.Whisk the egg mixture once more, then pour over the bean mixture
6.Sprinkle the grated cheese over the top of the tortillas
7.Bake for 20-25 minutes or until the top turns golden brown
8.Once done, remove from oven and let it cool for 5 minutes before serving.

PROS

The simple corn and bean tortilla pies recipe is incredibly easy to make and requires few ingredients that are easy to find.

It’s a healthy, protein-rich meal that’s perfect for vegetarians.

This dish is also a great way to use up leftover tortillas and canned beans and corn.

CONS

This recipe contains some dairy and cheese, so it may not be suitable for lactose-intolerant people.

The canned beans and corn are high in sodium, a concern for those who are watching their salt intakes.

HEALTH & BENEFITS

Mexican chili beans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals like iron and folate.
Corn kernels are loaded with antioxidants like carotenoids and fiber.
Red capsicum is rich in vitamin C, which helps boost the immune system, protect against heart disease, and maintain healthy skin.
Coriander is a good source of vitamin K, which is important for bone health, and has powerful anti-inflammatory properties.

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