Black Bean Enchilada Casserole
This black bean enchilada casserole is helping me lean a little more plant-based. Many of you know that I did a genetic test a few years ago showing my metabolism may benefit if I “lean more plant-based”. So, for the last 3 years I have worked to incorporate more meatless meals into my diet. I actually love eating this way! Don’t get me wrong, every once and a while I LOVE a good cheeseburger…BUT, I want to continue sharing with you some of these recipes that I have been enjoying myself! If you enjoy this recipe, you might also like these Cauliflower and Black Bean Tacos!
This Black Bean and Cheese Enchilada Casserole recipe is so full of veggies and flavor! Remember many plant-based recipes are a little higher in carbohydrates since plants are carbohydrate based. This also means they are higher in fiber. Fiber does AMAZING things for our bodies. It is one of our main prebiotics. This means it provides food for the good gut bacteria. These good bacteria do everything from help our metabolisms to helping our immune system function well! These black bean and cheese enchiladas have 10 grams of dietary fiber! Goals for fiber are different based on how much you are eating, but in general woman should target 25 grams daily and men, 36 grams daily. These enchiladas provide about 1/3 of your daily fiber needs! Happy eating!
Black Bean Enchilada Casserole
Ingredients
- 12 oz Jar Enchilada Sauce (I like 505 Green Chile Sauce)
- 1/2 cup Sour Cream
- 1 cup Shredded Mexican Cheese, divided
- 1/2 whole White onion, chopped
- 1 whole Red or Orange bell pepper, chopped
- 1 whole Jalapeno, seeds and stem removed, chopped
- 1 6-8 oz Zucchini, chopped
- 3 cloves Minced Garlic
- 15 oz Black Beans
- 1 cup Corn kernals
- 1/4 tsp Salt
- 1/8 tsp Black Pepper
- 1/2 tsp Garlic powder
- 1/2 tsp Ground Cumin
- 18 Corn Tortillas
- Chopped cilantro for garnish
Instructions
- Prepare vegetables by chopping and mincing. To save time, consider putting the onion, bell pepper, garlic and jalapeno in the food processor and pulse 3-5 times until chopped.
- In a small bowl mix together enchilada sauce, sour cream, and 1/2 cup of Mexican shredded cheese.
- Steam onions, bell pepper, and jalapeno pepper for 3-4 minutes until slightly tender. You can skip this step if you want to keep a little crunch in your vegetables.
- In a large bowl, mix onions, bell pepper, jalapeno pepper, zucchini, garlic, black beans, corn, salt, black pepper, garlic powder, and cumin.
- Layer 1/2 sauce mixture on the bottom of a 9 x 13" pan. Add 6 corn tortillas for the next layer. Add 1/2 of the veggie mixture. Repeat sauce, tortillas, then veggies. Lastly add one more layer of tortillas to the top. Finish with the remaining 1/2 cup Mexican cheese.
- Bake at 350 F for 40 minutes or until hot and bubbly.
Makes 8 large servings
Prep time: 20-30 minutes, Bake time: 40 minutes
Ingredients
12 oz Jar Enchilada Sauce (I like 505 Green Chile Sauce)
1/2 cup Sour Cream
1 cup Shredded Mexican Cheese, divided
1/2 White Onion, chopped
1 Orange or Red Bell Pepper, chopped
1 Jalapeno, seeds and step removed and chopped
1 Zucchini (about 6-8 oz), chopped
3 Cloves Garlic, minced
15 oz Black beans, rinsed and drained
1 Cup Frozen Corn
1/4 tsp Salt
1/8 tsp Black Pepper
1/2 tsp Garlic Powder
1/2 tsp Cumin
18 Corn Tortillas
Chopped cilantro for garnish
Directions
- Prepare vegetables by chopping and mincing. To save time, consider putting the onion, bell pepper, garlic and jalapeno in the food processor and pulse 3-5 times until chopped.
- In a small bowl mix together enchilada sauce, sour cream, and 1/2 cup of mexican shredded cheese.
- Steam onions, bell pepper, and jalapeno pepper for 3-4 minutes until slightly tender. You can skip this step if you want to keep a little crunch in your vegetables.
- In a large bowl, mix onions, bell pepper, jalapeno pepper, zucchini, garlic, black beans, corn, salt, black pepper, garlic powder, and cumin.
- Layer 1/2 sauce mixture on the bottom of a 9 x 13″ pan. Add 6 corn tortillas for the next layer. Add 1/2 of the veggie mixture. Repeat sauce, tortillas, then veggies. Lastly add one more layer of tortillas to the top. Finish with the remaining 1/2 cup Mexican Cheese.
- Bake at 350 F for 40 minutes or until hot and bubbly.
