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Cooking at Home - Enchilada Bake

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Rectangular serving dish of Enchilada Bake - USDA

Makes: 8 servings

Black beans mixed with cumin, onion, and garlic make the base for these vegetable enchiladas. Bake them in the oven and top them with cheese for a satisfying meal.

Ingredients

  • 1 tablespoon oil
  • 1 onion (medium, chopped)
  • 3 garlic (cloves, minced)
  • 2 cups black beans, cooked (or low-sodium canned)
  • 1 cup kernel corn (1/2 of a 15.2 ounce can, low-sodium, drained and rinsed)
  • 1 teaspoon cumin
  • 2 cups prepared salsa (divided)
  • 8 corn tortillas
  • 1/2 cup Monterey Jack cheese (shredded)

Directions

  1. In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.
  2. Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
  3. Spoon 1/3 cup filling onto each tortilla; roll up.
  4. Spoon 1/2 cup salsa into 11x7x2 inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
  5. Cover and bake in 350 °F oven for 15 to 20 minutes.
  6. Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.

Source: The Bold and Beautiful Book of Bean Recipes, Washington State WIC Program

Nutrition Information

Serving Size: 1 enchilada (253g)

Nutrients Amount
Total Calories 187
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 405 mg
Carbohydrates 29 g
Dietary Fiber 7 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 111 mg
Iron 2 mg
Potassium 404 mg