Black Bean, Corn, and Zucchini Enchiladas Recipe

Looking for an easy Black Bean, Corn, and Zucchini Enchiladas recipe? Learn how to make Black Bean, Corn, and Zucchini Enchiladas using healthy ingredients.


Submitted by younger_at_50

Makes 8 servings



Prepare the Enchilada Sauce a few days ahead of time, and refrigerate.

Recipe Ingredients for Black Bean, Corn, and Zucchini Enchiladas


Enchilada Sauce:
1 teaspoon canola oil
1/2 cup diced red onion
1 teaspoon minced garlic
1/2 cup vegetable broth
1 tablespoon chili powder
1 tablespoon honey
1 teaspoon ground cumin
1/2 teaspoon salt
28 ounce crushed tomatoes, undrained

Enchiladas:
1 teaspoon canola oil
2 cups diced zucchini
10 ounce sweet corn, frozen
15 ounce black beans, rinsed and drained
1 Enchilada Sauce, divided (3 cups)
8 whole wheat tortillas
8 ounces shredded reduced-fat cheddar cheese, divided (2 cups)

Recipe Directions for Black Bean, Corn, and Zucchini Enchiladas

  1. Enchilada Sauce: Heat oil in a large saucepan over medium heat. Add onion and garlic; sauté 5 minutes or until onion is tender. Stir in broth and remaining ingredients. Reduce heat, and simmer 30 minutes.

  2. Enchiladas: Preheat oven to 350°. Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.

  3. Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2

  4. cups sauce evenly over enchiladas.

  5. Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for 10 minutes or until cheese melts.

Categories

Main Dish

Nutrition Facts
Serving Size 319.3g
Amount Per Serving
Calories
505
Calories from Fat
97
% Daily Value*
Total Fat
10.8g
17%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
20mg
7%
Sodium
759mg
32%
Potassium
1007mg
29%
Total Carbohydrates
75.5g
25%
Dietary Fiber
15.0g
60%
Sugars
11.9g
Protein
27.0g
Vitamin A 36% Vitamin C 26%
Calcium 33% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • High in dietary fiber
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