Black Bean & Cheese Enchiladas

Meredith Bond

Black Beans — they were the main ingredient in last week’s recipe, and I’m sorry, folks, they’re the main ingredient in this week’s too. “Why all the black beans, Merry?” I hear you whine. Well, stop whining these little things are damned good for you!

Black beans are among the most nutritious of all legumes. They’re high in folate aka B6 (extremely important for women’s health), protein, Vitamin B1, antioxidants (that lovely dark color will tell you that) and potassium. They’ve got lots of fiber and iron and they’re low in fat and calories.

Haven’t convinced you yet? Well, black beans are good for your cardiovascular health— all that fiber which will help lower your cholesterol, anti-inflammatory chemicals and those antioxidants. They’re also a great way to ward off cancer — yup, those antioxidants as well as a good number of phytochemicals. Black beans also help regulate your blood sugar levels (fiber!) and will help you lose weight (filling and low calorie).

Ok, I think I’ve convinced you now. On to the super yummy, easy recipe. This one is a two-step process (sorry, it’s not as mega-easy as last week’s recipe), but, believe me, it’s worth it!

Black Bean & Cheese Enchiladas

Ingredients

  • 1 can tomatoes
  • 1 can black beans
  • 2 garlic cloves, minced
  • 1 small onion, minced
  • 1 smallish green pepper, sliced (long-ways) or half a large one
  • ½ tsp cumin
  • Salt to taste (or none at all if you’re being careful about that)
  • 1 pkg whole wheat or low-fat tortillas
  • 1 pkg shredded cheese: “Mexican Blend” or cheddar
  • ½ – 1 cup prepared salsa

Directions

  1. Fry onion, green pepper, garlic and cumin in a little veg. oil.
  2. Add tomatoes and beans. Cook until blended. If you like it spicy, now would be the time to add either some chili powder or canned (or even spicier, fresh) green chilies.
  3. Arrange some of the bean mixture down the center of a tortilla then top (inside the tortilla) with shredded cheese. Roll it up and put into a baking pan (I use an 8×12” pan, but any size that you can fit them into will do). Repeat.
  4. When pan is full or all the mixture is used up, sprinkle more cheese on top of the burritos and top with your favorite salsa.
  5. Cover with tin foil and bake 15-20 minutes until everything is nice and gooey. Enjoy!

Next week I may post a lasagna recipe that uses eggplant instead of noodles — I’m testing it out today. If it’s as yummy as it sounds, you’ll see it here next week!

For earlier recipes you can either click on the recipe under the Fooding header at the top (but it might only work from the blog’s main page — I’m fooling with it) or go to my websitewww.meredithbond.com and click on the Fooding link on the left.  Thanks!

Merry
 

Meredith Bond is an award-winning author of a series of traditionally published Regency romances and indie-published paranormal romances. Known for her characters “who slip readily into one’s heart,” Meredith’s heart belongs to her husband and two children. Meredith’s second favorite pastime is teaching others to write.

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