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Bean Enchiladas

Bean Enchiladas
Bean Enchiladas
This healthy recipe comes from NDSU Extension Service.


1 Tbsp. olive oil
1 onion, diced
1 15-oz. can black beans, drained and rinsed
1 15-oz. can refried beans
1 c. sour cream, fat-free
¼ c. chopped fresh cilantro
1 jalapeno, seeded and minced
1 c. shredded cheddar cheese, divided
1 tsp. cumin
Salt and pepper, to taste
1 c. enchilada sauce
4 10-inch flour tortillas


  1. Preheat oven to 350 F.
  2. Heat olive oil in a large skillet over medium heat.
  3. Add onions to skillet and sauté until tender and translucent, about two minutes. Set aside.
  4. In a large mixing bowl, add beans, sour cream, cilantro, jalapeno, cumin, cooled onions, ½ c. shredded cheddar cheese, and salt and pepper to taste. Stir to combine.
  5. Stuff each tortilla with bean filling and roll.
  6. Place each enchilada in a baking dish.
  7. Pour enchilada sauce on top of enchiladas. Sprinkle remaining cheese.
  8. Bake in oven for about 20 minutes, until cheese is melted and enchiladas are heated through.
  9. Garnish with cilantro.


Makes eight servings. Each (½ enchilada) serving has 260 calories, 11 g fat, 30 g carbohydrate, 3 g fiber and 270 mg sodium.


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