Vegan Black Bean Enchiladas Recipe: A Complete Guide
Black bean enchiladas are a delicious, wholesome, and versatile dish that has captured the hearts of many food enthusiasts. Packed with plant-based protein, vibrant vegetables, and flavorful spices, these enchiladas are perfect for family dinners, gatherings, or meal prep. Let’s dive into the recipe with all the details you need, from history to nutrition benefits and more!
The Origin of Enchiladas
Enchiladas are a traditional Mexican dish that dates back to Aztec times. Originally, tortillas were filled with beans or meat and dipped in chili sauce. Over the years, enchiladas evolved to include various fillings, toppings, and sauces, adapting to different culinary traditions worldwide. Vegan enchiladas, like the one we’ll prepare, are a modern twist that celebrates plant-based eating while retaining the essence of Mexican flavors.
Ingredients
For the Enchilada Filling
• 2 cups black beans (cooked or canned, rinsed and drained)
• 1 cup corn kernels (fresh, canned, or frozen)
• 1 cup diced bell peppers (red, yellow, or green)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp chili powder (adjust to taste)
• Salt and black pepper to taste
• 1 tbsp olive oil
For the Enchilada Sauce
• 2 cups tomato sauce or crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp cinnamon (optional, for a hint of warmth)
• Salt to taste
• 1 tbsp olive oil
For Assembly
• 8-10 small tortillas (corn or flour, vegan-friendly)
• 1 cup vegan cheese (optional, for topping)
• Fresh cilantro for garnish
• Lime wedges for serving
Instructions
Step 1: Prepare the Filling
1. Heat olive oil in a skillet over medium heat.
2. Add onion and garlic, sauté until fragrant (about 2-3 minutes).
3. Stir in bell peppers, black beans, corn, cumin, smoked paprika, chili powder, salt, and pepper. Cook for 5-7 minutes, stirring occasionally.
4. Remove from heat and set aside to cool slightly.
Step 2: Make the Enchilada Sauce
1. Heat olive oil in a saucepan over medium heat.
2. Add tomato paste and spices (cumin, chili powder, smoked paprika, garlic powder, onion powder, cinnamon, and salt). Cook for 1 minute to bloom the spices.
3. Stir in tomato sauce, reduce the heat, and let it simmer for 5-7 minutes until slightly thickened.
4. Adjust seasoning as needed and set aside.
Step 3: Assemble the Enchiladas
1. Preheat the oven to 375°F (190°C).
2. Spread a thin layer of enchilada sauce on the bottom of a baking dish.
3. Take a tortilla, place a generous amount of the filling in the center, and roll it tightly.
4. Place the rolled tortilla seam-side down in the baking dish. Repeat with the remaining tortillas and filling.
5. Pour the remaining enchilada sauce over the rolled tortillas, spreading it evenly.
6. Sprinkle vegan cheese on top, if desired.
Step 4: Bake and Serve
1. Cover the baking dish with foil and bake for 20 minutes.
2. Remove the foil and bake for another 10 minutes, or until the edges are golden and the cheese is melted.
3. Garnish with fresh cilantro and serve with lime wedges.
Health Benefits
1. High in Protein: Black beans are an excellent source of plant-based protein, essential for muscle repair and energy.
2. Rich in Fiber: This dish promotes digestive health and helps regulate blood sugar levels.
3. Low in Saturated Fat: Ideal for heart health, especially with the use of vegan cheese.
4. Packed with Antioxidants: Ingredients like bell peppers, tomatoes, and spices provide essential vitamins and antioxidants.
Who Loves This Dish?
• Vegans and Vegetarians: A hearty, meat-free meal that doesn’t compromise on flavor.
• Families: Kid-friendly, customizable, and nutritious for all ages.
• Health Enthusiasts: A balanced, nutrient-packed dish.
• Mexican Food Lovers: A plant-based twist on a classic favorite.
Nutritional Information (Per Serving)
• Calories: ~200-250 (depending on toppings and tortillas)
• Protein: ~8g
• Carbohydrates: ~30g
• Fat: ~5g
• Fiber: ~8g
• Sodium: ~400mg
Conclusion
Vegan Black Bean Enchiladas are more than just a meal—they’re a celebration of flavor, nutrition, and culinary tradition. Whether you’re a seasoned vegan or exploring plant-based options, this dish is a must-try. Serve it with guacamole, salsa, or a fresh side salad to complete the meal.
Enjoy these enchiladas with your loved ones, and remember, the best recipes are those shared around the table. Happy cooking!