Recipe: Black Bean and Rice Enchiladas

Enchilada is a traditional Mexican dish. The traditional enchilada sauce basically comprises of Chili peppers. The enchilada is primarily made up of tortilla, produced using maize. After that, a particular sort of meat (usually, birds, similar to chicken or turkey) is included. A few people like to include onions and cheddar. Ordinarily, many Mexican dishes can contain a high-fat content (mostly unhealthy fats).

Luckily, by swapping the meats mentioned above with black beans and rice,  this particular Mexican cuisine can be made into something more healthy with low calories.

  • Preparation time: 15 minutes
  • Cook time: 50 minutes
  • Total time: 1 hour 5 minutes

Health Benefits

  • This recipe is a rich source of several vitamins and minerals
  • Also, it is rich in calcium. Calcium is known for its effective role in building and maintenance of our bones as well as it’s impact in blood clotting and nerve functions.
  • Enchiladas is rich source of copper. Copper is a trace element that  helps in the production of hemoglobin and connective tissues
  • Manganese is another element that helps the body perform some enzymatic functions. It also helps in production of energy from foods that we eat. Enchiladas are a rich source of Manganese


  • 1 tablespoon olive oil
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (14.5 ounce) can diced tomatoes and green chilies
  • 1/4 cup picante sauce
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon red pepper flakes
  • 2 cups cooked brown rice
  • 8 (6 inch) flour tortillas, warmed
  • 1 cup salsa
  • 1 cup shredded Cheddar cheese
  • 3 tablespoons chopped fresh cilantro leaves
  • 1/4 cup shredded Cheddar cheese


  • Preheat oven to 350 degrees F (175 degrees C). Gently oil a 9×13-inch heating dish.
  • Heat oil in a big skillet over medium heat; cook and mix green pepper, onion, and garlic until delicate, around 7 minutes. Mix in beans, tomatoes, picante sauce, chili powder, cumin, and red pepper drops; heat to the point of boiling. Reduce heat to low and simmer, uncovered, until heated through and blend thickens, around 5 minutes. Overlay in rice and 1 cup Cheddar cheese; cook until heated through (melted), around 5 minutes.
  • Spoon an adjusted 1/2 cup bean blend down the focal point of every tortilla. Overlap sides over topping and roll up. Put enchiladas seam side down in heating dish; spoon salsa over every tortilla. Spread heating dish with aluminum foil.
  • Bake in preheated oven for 25 minutes. Reveal and sprinkle with cilantro and 1/4 cup Cheddar cheese. Bake until cheese is dissolved, 2 to 3 minutes. oven to 350 degrees F (175 degrees C). Gently oil a 9×13-inch heating dish.

 Nutritional Information

Serving Per Recipe: 8

Serving size: 1 (100g)

Amount Per Serving

Calories   322Kcal
Total fat 11g
Saturated fat 5g
Cholesterol 19mg
Sodium 994mg
Potassium 501mg
Total carbohydrates 44.4g
Dietary Fiber 7.7g
Protein 12.8g
Sugars 3g
Vitamin A 1.4mg
Vitamin C 20mg
Calcium 224mg
Iron 3mg
Thiamin 0mg
Niacin 5mg
Vitamin B6 0mg
Magnesium 69mg
Folate 83mcg


Make certain to store this dish when it’s cooled as rice is a rearing ground for bacteria. Store in an airtight compartment in the fridge for 3 – 4 days. But if you prefer freezing, store this dish in a freezer pack with the air squeezed out. Defrost overnight in the fridge and fluff the rice before reheating. This dish will last as long as 3 months in the freezer.