The Zucchini and Black Bean Enchiladas are a delicious Mexican dish. The version served with black beans can be a great source of vegan protein and an excellent nutrient-rich dinner alternative. Thanks to the zucchini it contains, its fiber content is supported.
Enchiladas can also be filled with cheese, meat, chicken, and fish. It is easy to make vegan or vegetarian enchiladas, depending on your nutritional orientation, health concerns, and lifestyle.
Why You’ll Love This Recipe
Super Delicious Enchilada Sauce
Enchiladas are typically comprised of a tortilla soaked in a chili-based sauce such as red enchilada sauce and then stuffed with cheese, chicken, fish, or red meat.
Black beans and zucchini are two great alternatives to these flour tortillas.
This great recipe is a vibrant menu with its spicy formation, soft consistency, and creamy filling.
The sauces you will serve together take this rich menu to another level.
Simple Baking Dish
Compared to many dishes, it is pretty simple to make. However, there are wide varieties of other recipes, so whether your cooking style is on the stove or in the oven, there is sure to be one that will give you great results.
The preparation phase takes less than 10 minutes, and cooking takes 15-20 minutes. It is possible to get this dish in as little as 30 minutes.
Healthy
This dish is nutritious and healthy if you use the right sauces and oils.
Black Beans: Because of their high protein and fiber content, black beans are an excellent food choice for those looking to maintain a complete and content feeling throughout the day. They are also low in fat and calories, making them a perfect option for anyone interested in keeping their weight within a healthy range.
Zucchini: Low in calories and rich in fiber, vitamin C, minerals, and other antioxidants, zucchini is a nutrient-dense vegetable. These nutrients may assist in enhancing the function of your immune system and shielding your cells from any harm.
Whole wheat or Corn tortillas: In contrast to regular tortillas, which are prepared from refined flour that is lower in nutrient content and higher in calorie content, whole wheat tortillas are manufactured from whole wheat flour. Tortillas made from whole wheat are very high in fiber, which can assist in the reduction of cholesterol and maintain a sensation of fullness in the body.
On the other hand, because they are prepared with whole maize, which is a rich source of vitamins, minerals, and fiber, corn tortillas have a reputation for being one of the healthiest types of tortillas. Compared to flour tortillas, they have fewer calories and less fat content than these alternatives. In addition, they do not contain gluten, making them appropriate for those sensitive to this protein.
Vegan/ Vegetarian friendly: This Mexican food is suitable for vegetarians and vegans and is devoid of any meat, which is often heavy in cholesterol and saturated fat. This may assist in lowering your chances of developing heart disease and other health issues.
Fresh Ingredients: This tasty recipe is rich in fresh ingredients like cilantro, tomatoes, scallions, smoked paprika, diced avocado, lime juice, green chiles, and jalapeño, which are high in vitamins, minerals, and antioxidants, and all these ingredients can be associated with a variety of health benefits.
Consider that the general healthiness of a meal may vary on how it is cooked and prepared, so be cautious of the serving sizes and any extra toppings or sides that you could serve with that. In addition, take into account that the total nutritional value of a dish might vary.
Variations
If you like this recipe, many variations of the Enchiladas recipe can be created, such as vegan, vegetarian, gluten-free, and ketogenic.
Black Bean and Zucchini Enchiladas Recipe
Serving size: 3-4 servings
Prep time: 20 minutes
Cooking time: 25-30 minutes
Ingredients:
- Six corn or whole wheat tortillas
- 8 oz black beans, rinsed and drained
- 1 small zucchini
- 1/4 red onion
- 1/4 cup tomatoes, diced
- 1/8 cup fresh cilantro, chopped
- 1/8 cup green onions, diced
- 1/4 tsp cumin
- 1/4 tsp garlic
- 1/4 tsp onion
- Kosher salt and ground pepper to taste
- For frying the tortillas: Olive Oil
- Enchilada sauce (you can make your enchilada sauce or use store-bought canned enchilada sauce)
Optional Ingredients:
- 1/2 cup shredded cheese (Monterey Jack Cheese or Cheddar Cheese)
- 1/8 cup jalapeño pepper, diced
- Sour cream or greek yogurt
- Chili powder for extra piquancy
- Yellow squash instead of half amount of zucchini.Want to color it even more? Try adding butternut squash.
Instructions:
- Preheat oven temperature up to 175 degrees Celsius (350 degrees Fahrenheit).
2. Add olive oil with cooking spray in a large nonstick skillet over medium-high heat. Warm the oil in this large skillet and fry the corn tortillas for a few seconds on each side.
3. Heat the olive oil in another large skillet over medium heat. Toss in some chopped red onion, add zucchini and cook them in a sauté pan for approximately 5 minutes or until they’re tender.
4. Add the black beans, cumin, garlic powder, salt, and pepper. Continue to cook for another 3–4 minutes, stirring occasionally. After cooking, put it in a large mixing bowl and set it aside.
5. Coat the bottom of a baking dish about nine by 13 inches with a skinny coating of half of the enchilada sauce.
6. On each tortilla, spread about two to three tbsp of the zucchini and black bean mixture, and then roll it up and continue with the remaining tortillas.
7. Put the enchiladas on the baking tray with the seam side facing down.
8. Pour the sauce on top of the enchiladas and distribute it in a uniform layer all over the dish.
9. On top of the enchiladas, distribute toppings such as diced tomatoes, chopped cilantro, jalapenos, green onions, and shredded cheese if desired. On top of the enchiladas, drizzle the remaining enchilada sauce.
10. Bake for twenty to twenty-five minutes or until the cheese melts and the enchiladas have reached the desired temperature.
11. Wait to serve the enchiladas until they have had a chance to cool down for a few minutes, and serve immediately.
Have fun eating enchiladas made with black beans and roasted zucchini, which are both tasty and nutritious.
Please be aware that you are free to use any flavor of enchilada sauce that strikes your fancy, either by making your own or purchasing it already prepared from the market.
Leftovers:
This great leftover recipe may be stored in the fridge for up to three days after being prepared. The following are some pointers to keep in mind when it comes to keeping and reheating the leftovers:
Before placing the enchiladas in a container that seals tightly, give them enough time to reach room temperature.
When they have reached the desired temperature, place the enchiladas in the fridge as soon as possible.
Depending on your preference, you may choose to reheat the enchiladas in the oven or the microwave. To reheat the enchiladas in the oven, lay them in a baking dish and preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Wrap the dish in foil, then bake it in the oven for 15 to 20 minutes or until it is hot. To reheat enchiladas in the microwave, put them in a dish suitable for use and cover them with a lid that is safe for use in the microwave or plastic wrap. Warm up on high for one to two minutes or until it is boiling.
It is important to remember to reheat the recipes until they are completely heated to reduce the risk of getting a food-borne disease.
Be aware that warming the enchiladas may cause them to become drier; to prevent this from happening, you may add more remaining cheese and enchilada sauce to the meal before reheating it.
You can place any leftover enchiladas in the freezer if you do not intend to consume them within the next three days. You may keep enchiladas frozen for up to three months. To reheat enchiladas that have been frozen, first let them defrost in the refrigerator overnight, and then proceed with the warming process as described above.