Looking for a healthy and delicious dinner recipe? Look no further than these Healthy Bean and Cheese Enchiladas! They are perfect for a weeknight meal, and can be prepped in under 10 minutes. Plus, they are packed with protein and fiber, making them a great choice for a satisfying dinner.
Healthy Bean and Cheese Enchiladas Recipe
Looking for a healthy and delicious dinner recipe? Look no further than these Healthy Bean and Cheese Enchiladas! They are perfect for a weeknight meal, and can be prepped in under 10 minutes. Plus, they are packed with protein and fiber, making them a great choice for a satisfying dinner. You can also make the sauce ahead of time and store it in the fridge or freezer.
2tablespoonschili powder (adjust to desired spice level)
2tablespoonsflour (gluten free works)
1/4teaspoonscayenne pepper (adjust to desired spice level)
4 cupsInstant Pot Refried Black Beans or 1-2 cans refried beans
2cupsshredded cheese (vegan cheese works)
1large avocado for serving
Kid Tip: Let your kids help dump the ingredients & roll the enchiladas as age appropriate.
For kids on solids under 12 months, omit the salt and serve them deconstructed (side of beans, side of cheese, and small pieces of tortilla as age appropriate).
Make the Instant Pot Black Beans ahead of time if using dried beans instead of canned. We love Instant Pot Black Beans and the recipe makes extra which is great to serve on the side or as a bean spread on toast.
Make the sauce. In a small sauce pot, combine the chili powder, flour, and oil. Heat over a medium flame, while stirring, for one to two minutes to toast the spices and flour. Whisk in the water, tomato paste, cumin, garlic powder, and cayenne pepper. Allow the mixture to come to a simmer, at which point it will thicken. Once thick enough to coat a spoon, taste and add salt as needed (1/2 to 3/4 teaspoons). Set the sauce aside.
Slightly toast the tortillas in a dry skillet over medium heat (this step is crucial for the perfect textured enchiladas). Heat the tortillas for about 1 minute on each side until they are slightly toasted on each side. Don't overcook as they need to be flexible so they can be rolled into enchiladas. Stack the cooked tortillas on a plate until all have been heated.
Preheat the over to 350 degrees.
Prepare a casserole dish by coating with a tablespoon of olive oil or with non-stick spray, then spread a layer of enchilada sauce over the bottom (~1/2 to 3/4 cup).
Add about 1/4 cup of refried beans to each tortilla, plus a small pinch of shredded cheese. Roll the tortilla tightly around the beans and cheese, then place them seam side down in the casserole dish. Continue until all of the tortillas are filled. Pour another 1/2 to 1 cup enchilada sauce over the rolled enchiladas in the dish, leaving some of the edges dry and exposed so they can become crispy. Top with the remaining shredded cheese.
Bake the enchiladas in the oven for 25-30 minutes or until the sauce is bubbly around the edges and the enchiladas are heated through.
Serve them plain or topped with thin slices of avocado.