Bean and corn enchiladas

A Delicious Mexican Dish: Bean and Corn Enchiladas Recipe

Bean and corn enchiladas are a popular Mexican dish that combines the flavors of beans, corn, and spices wrapped in a tortilla and baked to perfection. This recipe is not only delicious but also offers several nutritional benefits that make it a healthy choice for any meal.

Nutritional Benefits

1. High in Fiber: The combination of beans and corn in these enchiladas provides a good amount of dietary fiber. Fiber helps promote healthy digestion and can aid in weight management.
2. Rich in Protein: Beans are an excellent source of plant-based protein. They are low in fat and cholesterol-free, making them a great option for vegetarians or those looking to reduce their meat consumption.
3. Packed with Vitamins and Minerals: Beans and corn are both rich in essential vitamins and minerals such as folate, iron, and magnesium. These nutrients play a vital role in maintaining overall health and well-being.
4. Good Source of Antioxidants: Corn contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health. They help protect against age-related macular degeneration and cataracts.
5. Low in Saturated Fat: Unlike traditional meat-based enchiladas, this recipe is low in saturated fat. By using beans and corn as the main ingredients, you can enjoy a flavorful dish without worrying about excessive saturated fat intake.

Ingredients

1. 1 cup cooked black beans
2. 1 cup corn kernels
3. 1 onion, diced
4. 2 cloves garlic, minced
5. 1 bell pepper, diced
6. 1 tablespoon olive oil
7. 1 teaspoon chili powder
8. 1 teaspoon cumin
9. 1/2 teaspoon paprika
10. Salt and pepper to taste
11. 8 tortillas
12. 1 cup shredded cheese
13. 1/4 cup fresh cilantro, chopped

Processing Steps

1. Sauté vegetables: In a large skillet, heat olive oil over medium heat. Add onion, garlic, and bell pepper. Sauté until the vegetables are tender.
2. Add beans and corn: Stir in black beans and corn kernels. Season with chili powder, cumin, paprika, salt, and pepper. Cook for an additional 5 minutes.
3. Prepare tortillas: Warm tortillas in a microwave or on a stovetop until pliable. Spoon the bean and corn mixture onto each tortilla and sprinkle with shredded cheese.
4. Roll and bake: Roll up the tortillas tightly and place them in a baking dish. Top with more shredded cheese and bake at 350°F for about 20 minutes or until the cheese is melted and bubbly.
5. Garnish and serve: Remove the enchiladas from the oven and garnish with fresh cilantro. Serve hot and enjoy!

Tips and Recommendations

When serving and preparing this delightful dish, consider the following tips:
- Use whole wheat tortillas for added fiber and nutrients.
- Customize the recipe by adding your favorite vegetables like diced tomatoes or spinach.
- Serve with a side of fresh salsa, guacamole, or sour cream.
- To make it spicier, add a dash of hot sauce or red pepper flakes to the bean and corn mixture.
- Make a double batch and freeze the leftovers for a quick and easy meal later on.

Shopping List:

1. 1 cup cooked black beans
2. 1 cup corn kernels
3. 1 onion
4. 2 cloves garlic
5. 1 bell pepper
6. 1 tablespoon olive oil
7. 1 teaspoon chili powder
8. 1 teaspoon cumin
9. 1/2 teaspoon paprika
10. Salt and pepper
11. 8 tortillas
12. 1 cup shredded cheese
13. 1/4 cup fresh cilantro