Food and Nutrition


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Bean Enchiladas

This healthy recipe comes from NDSU Extension Service.


  • 3 1/2 c. cooked pinto beans or 2 (15 oz.) cans low-sodium beans, drained
  • 1 Tbsp. chili powder
  • 8 (6-inch) flour tortillas
  • 1/2 c. shredded cheese, reduced-fat Monterey jack
  • Shredded lettuce (optional)
  • Salsa (optional)


Place beans in a large bowl and mash coarsely with a fork or potato masher; stir in chili powder. Wrap tortillas in a damp paper towel. Microwave on high for 45 seconds, or until tortillas are soft and warm. Divide bean mixture among tortillas and sprinkle with cheese. Roll tortilla to enclose mixture. Spray 9-inch by 13-inch baking dish with nonstick cooking spray. Place enchiladas, seam side down, into baking dish. Cover with foil and bake at 350 F for 20 minutes or until heated through. Serve warm with salsa and lettuce.

Makes 4 servings.

Per Serving: about 460 calories, 9 grams (g) of fat, and 74 g carbohydrate

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