Black Bean Enchiladas

Enchiladas are one of the most recognized dishes of Mexican cuisine. Its preparation includes the use of some hot sauce, and it is usually stuffed with beef or chicken, and cheese. This version is lighter and healthier since no ingredients of animal origin or oil are used. However, they retain their traditional flavor.


Yields15 ServingsPrep Time20 minsCook Time30 minsDifficultyIntermediate

Ingredients

 15 small corn tortillas
 2 cups enchilada sauce or Red Chili Sauce
 2 cloves garlic, minced
 2 cups fresh corn
 2 cups black beans, cooked
 ½ tsp oregano
 ½ tsp thyme
 salt to taste

Instructions

1

Preheat the oven to 350°F.

2

Add the corn to a saucepan and stir until cooked through. Add the black beans and cook for a few more minutes until warmed. Add 1 cup of vegan melted cheese, stir well and remove the mixture from the heat.

3

In a pot, heat the enchilada sauce with the oregano and thyme until it’s hot, but not boiling.

4

Heat each tortilla on a griddle or hot griddle. When the tortilla is hot on both sides (but not toasted), soak the tortilla in the enchilada sauce and cover both sides.

5

Transfer the tortillas to a dish and add 1 to 2 tablespoons of filling. Roll the tortilla around the filling to form an enchilada and transfer it to a baking dish. Repeat the same procedure with the rest of the tortillas until the whole filling is used. Cover the enchiladas with the leftover sauce and the remaining vegan cheese.

6

Place the enchiladas a hot oven (350°F or 180°C) for 20 to 30 minutes. Serve with brown rice and salad if desired.

Nutrition Facts

Serving Size 1 enchilada

Servings 15


Amount Per Serving
Calories 184
% Daily Value *
Total Fat 3.4g6%
Saturated Fat 0.7g4%
Trans Fat 0g
Cholesterol 0mg
Sodium 134mg6%
Total Carbohydrate 44.6g15%
Dietary Fiber 7.5g30%
Sugars 1.6g
Protein 9.1g19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 15 small corn tortillas
 2 cups enchilada sauce or Red Chili Sauce
 2 cloves garlic, minced
 2 cups fresh corn
 2 cups black beans, cooked
 ½ tsp oregano
 ½ tsp thyme
 salt to taste

Directions

1

Preheat the oven to 350°F.

2

Add the corn to a saucepan and stir until cooked through. Add the black beans and cook for a few more minutes until warmed. Add 1 cup of vegan melted cheese, stir well and remove the mixture from the heat.

3

In a pot, heat the enchilada sauce with the oregano and thyme until it’s hot, but not boiling.

4

Heat each tortilla on a griddle or hot griddle. When the tortilla is hot on both sides (but not toasted), soak the tortilla in the enchilada sauce and cover both sides.

5

Transfer the tortillas to a dish and add 1 to 2 tablespoons of filling. Roll the tortilla around the filling to form an enchilada and transfer it to a baking dish. Repeat the same procedure with the rest of the tortillas until the whole filling is used. Cover the enchiladas with the leftover sauce and the remaining vegan cheese.

6

Place the enchiladas a hot oven (350°F or 180°C) for 20 to 30 minutes. Serve with brown rice and salad if desired.

Black Bean Enchiladas
María Hummel

María José Hummel is a nutritionist, health educator, and a currently finishing a PhD in natural medicine with an emphasis on nutrition and natural remedies. María José has been certified by the American College for Lifestyle Medicine and has completed the plant-based nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at Cornell University. She is also an international speaker and author, with nearly two decades of experience providing dynamic presentations and education on nutrition, health, prevention, and vegetarian cuisine. She has appeared numerous times as a guest expert on cooking and nutrition shows on 3ABN, 3ABN Latino, and several other television and radio networks in California. María José is the author of three vegetarian cookbooks, a book about reversing diabetes, and maintains websites in English and Spanish, where she provides free recipes and health information.

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