Monday, July 23, 2012

RECIPE: Easy Black Bean Enchiladas (Vegetarian/vegan)

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Since I rarely make meals with meat, we eat beans several times a week.  Beans make a great substitute for meat in recipes.  High in fiber and protein, they make me feel full sooner and longer. 

Although we sometimes have garbanzo beans, great northern beans, and pinto beans, most of the time, I use black beans in recipes.

Black beans are also high in antioxidants, which protect cells from free radicals that can cause damage to the cells in your body. 
"The cellular damage caused by free radicals can lead to a number of degenerative and chronic diseases such as Alzheimer's disease, many cancers, heart disease, immune system problems, atherosclerosis, dementia, diabetes, thrombosis, and even certain eye disorders.
"A study published in the Journal of Agricultural and Food Chemistry in 2003 investigated the antioxidant activity of 12 common varieties of dry beans. Black beans came out on top, having more antioxidant activity, gram for gram, than the other beans."   (
This easy enchilada recipe is one of our favorite ways to eat black beans.  I make the beans ahead of time in the crockpot and keep them in the freezer, but you can also use canned beans.  I make my own enchilada sauce (recipe below), however, canned sauce also works well.

I like to serve the enchiladas with a side of chopped lettuce, fresh diced tomato, and homemade guacamole (recipe here).  I use shredded organic cheddar cheese for my husband and son's enchiladas, while I prefer Follow Your Heart vegan cheddar or Diaya vegan cheddar shreds.  I use an Ezekiel tortilla for mine, but use Alvarado Street sprouted tortillas for the rest.


[Print Enchilada Recipe]



*1 1/4 c. red enchilada sauce (below)
*2 c. cooked black beans
*4 large sprouted grain tortillas
*1 c. cheddar cheese or vegan cheddar cheese
*Non-stick cooking spray


1.  Preheat oven to 350F.  Lightly grease bottom of 9" x 13" baking dish.
2.  Pour 1/4 c. of enchilada sauce in baking dish. Spread evenly.
3.  Add 1/2 c. of black beans, 2 Tb. enchilada sauce, and 2 Tb. cheese to the center of a tortilla.  Spread lengthwise and roll up tortilla.  Place in baking dish, seam down.  Repeat with three other tortillas.
4. Top with remaining enchilada sauce and cheese.  Cover with foil and bake for 1 hour.  Serves 4-6.

(Each large enchilada is approximately 319 calories, 12 grams of fiber, 12 grams of protein, and 13 grams of fat if prepared with an Ezekiel sprouted grain tortilla and Follow Your Heart vegan cheddar cheese.)

[Print Enchilada Sauce Recipe]



*1/4 c. canola oil
*2 Tb. self-rising flour
*8 oz. can of tomato sauce
*1/4 c. chili powder
*1 1/2 c. water
*1 clove garlic, minced
*1/4 tsp. cumin
*1/4 tsp. onion powder
*1/4 tsp. salt


1.  In a small bowl, combine tomato sauce, water, cumin, minced garlic, onion powder, and salt. Set aside.
2.  In a small saucepan, heat oil over medium-high heat. Stir in flour and chili powder, reduce heat to medium, and cook until lightly brown, stirring constantly.
3.  Gradually stir in tomato sauce mixture into the flour mixture until smooth, and continue cooking over medium heat approximately 10 minutes or until it reaches desired consistency.  May be used immediately or refrigerated or frozen for later use.

What is your favorite black bean recipe?

  • Be sure to come back for What I Ate Wednesday and see what my daily diet is like.

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