Bean enchiladas

If you want to add more Mexican recipes to your repertoire, Bean enchiladas might be a recipe you should try. One serving contains 293 calories, 11g of protein, and 10g of fat. For $1.04 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. This recipe serves 4. This recipe from BBC Good Food has 967 fans. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. Head to the store and pick up low fat natural yogurt, olive oil, extra sharp cheddar cheese, and a few other things to make it today. From preparation to the plate, this recipe takes around 40 minutes. With a spoonacular score of 96%, this dish is great. Similar recipes include Beef & Bean Enchiladas, Vegetarian Bean Enchiladas, and Cheesy Bean Enchiladas.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 30 minutes

 

Ingredients:

280g carrots, grated

2-3 tsp chilli powder (mild or hot, according to your taste)

50g extra-mature cheddar cheese (or veg alternative), finely grated

200g low-fat natural yogurt

1 tsp olive oil

2 onions, chopped

2 x 400g cans chopped tomatoes

6 small wholemeal tortillas

2 x 400g cans pulses in water, drained (we used mixed beans and lentils)

Equipment:

frying pan

grill

Cooking instruction summary:

Heat the oil in a large frying pan. Cookthe onions and carrots for 5-8 mins untilsoft – add a splash of water if they startto stick. Sprinkle in the chilli powderand cook for 1 min more. Pour in thetomatoes and pulses and bring to theboil. Turn down the heat and simmer for5-10 mins, stirring occasionally, untilthickened. Remove from the heat andseason well.Heat grill to high. Spread a spoonfulof the bean chilli over a large ovenproofdish. Lay each tortilla onto a board, fillwith a few tbsp of chilli mixture, fold overthe ends and roll up to seal. Place theminto the ovenproof dish. Spoon theremaining chilli on top.Mix the yogurt and grated cheesetogether with some seasoning, andspoon over the enchiladas. Grill for a fewmins until the top is golden and bubbling.Serve with a green salad.

 

Step by step:


1. Heat the oil in a large frying pan. Cookthe onions and carrots for 5-8 mins untilsoft – add a splash of water if they startto stick. Sprinkle in the chilli powderand cook for 1 min more.

2. Pour in thetomatoes and pulses and bring to theboil. Turn down the heat and simmer for5-10 mins, stirring occasionally, untilthickened.

3. Remove from the heat andseason well.

4. Heat grill to high.

5. Spread a spoonfulof the bean chilli over a large ovenproofdish. Lay each tortilla onto a board, fillwith a few tbsp of chilli mixture, fold overthe ends and roll up to seal.

6. Place theminto the ovenproof dish. Spoon theremaining chilli on top.

7. Mix the yogurt and grated cheesetogether with some seasoning, andspoon over the enchiladas. Grill for a fewmins until the top is golden and bubbling.

8. Serve with a green salad.


Nutrition Information:

Quickview
292k Calories
11g Protein
9g Total Fat
41g Carbs
34% Health Score
Limit These
Calories
292k
15%

Fat
9g
15%

  Saturated Fat
4g
26%

Carbohydrates
41g
14%

  Sugar
12g
14%

Cholesterol
16mg
5%

Sodium
497mg
22%

Get Enough Of These
Protein
11g
23%

Vitamin A
12758IU
255%

Phosphorus
280mg
28%

Calcium
275mg
28%

Manganese
0.49mg
24%

Folate
96µg
24%

Vitamin B1
0.34mg
23%

Selenium
14µg
21%

Vitamin C
17mg
21%

Fiber
5g
21%

Potassium
674mg
19%

Vitamin K
18µg
18%

Vitamin B2
0.29mg
17%

Vitamin B3
2mg
15%

Vitamin B6
0.3mg
15%

Iron
2mg
13%

Magnesium
43mg
11%

Vitamin E
1mg
11%

Zinc
1mg
10%

Copper
0.16mg
8%

Vitamin B5
0.75mg
7%

Vitamin B12
0.38µg
6%

covered percent of daily need
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Related Videos:

Chicken and Bean Enchiladas Recipe

 

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Food Trivia

The fig is also a fertility symbol and the Arab association with male genitals is so strong that the original word 'fig' is considered improper.

Food Joke

The Passover test [My thanks to Jeff G for the following] Sean is waiting for a bus when another man joins him at the bus stop. After 20 minutes of waiting, Sean takes out a sandwich from his lunch box and starts to eat. But noticing the other man watching, Sean asks, "Would you like one? My wife has made me plenty." "Thank you very much, but I must decline your kind offer," says the other man, "I’m Rabbi Levy." "Nice to meet you, Rabbi," says Sean, "but my sandwiches are alright for you to eat. They only contain cheese. There’s no meat in them." "It’s very kind of you," says Rabbi Levy, "but today we Jews are celebrating Passover. It would be a great sin to eat a sandwich because during the 8 days of Passover, we cannot eat bread. In fact it would be a sin comparable to the sin of adultery." "OK," says Sean, "but it’s difficult for me to understand the significance of what you’ve just said." Many weeks later, Sean and Rabbi Levy meet again. Sean says, "Do you remember, Rabbi, that when we last met, I offered you a sandwich which you refused because you said eating bread on Passover would be as great a sin as that of adultery?" Rabbi Levy replies, "Yes, I remember saying that." "Well, Rabbi," says Sean, "that day, I went over to my mistress’s apartment and told her what you said. We then tried out both the sins, but I must admit, we just couldn’t see the comparison."

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