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Enchilada Bake

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.

  • 8 Servings
  • $3.00 - $5.99

Ingredients

  • 1 tablespoon oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 2 cups black beans, cooked
  • 1 cup kernel corn
  • 1 teaspoon cumin
  • 2 cups prepared salsa, divided
  • 8 corn tortillas
  • 1/2 cup Monterey Jack cheese, shredded

Steps

1

Wash hands with soap and water.

2

In a large skillet heat oil over medium-high heat; sauté onion and garlic 2 to 3 minutes.

3

Add beans, corn, cumin and 1/2 cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.

4

Spoon 1/3 cup filling onto each tortilla; roll up.

5

Spoon 1/2 cup salsa into 11x7x2 inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.

6

Cover and bake in 350 °F oven for 15 to 20 minutes.

7

Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.

Ingredients

Serving Size: 1 enchilada

NutrientsAmount
Total Calories187
Total Fat5 g
Saturated Fat2 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol6 mg
Carbohydrates29 g
Dietary Fiber7 g
Total Sugars3 g
Added Sugars included0 g
Protein8 g
Minerals
Calcium111 mg
Potassium404 mg
Sodium405 mg
Copper204 mcg
Iron2 mg
Magnesium54 mg
Phosphorus206 mg
Selenium3 mcg
Zinc1 mg
Vitamins
Vitamin A32 mcg RAE
Vitamin B60.2 mg
Vitamin B120.1 mg
Vitamin C9 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K8 mcg
Folate54 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin1 mg
Choline28 mg

Source:

  • The Bold and Beautiful Book of Bean Recipes
  • Washington State WIC Program