Updated: Apr 10
Black Beans are such a versatile plant food. You can use them for dips, desserts, chilis, tacos, soups, and sauces. I prefer to cook with canned black beans because they are convenient, nutritious, and cook quickly.
Black beans provide nutrients essential for all stages of life from infancy to adulthood. In regards to women’s health, black beans provide an excellent source of fiber, iron, potassium, and protein, all essential during our menstrual period and during pregnancy, which is why I wanted to share my Black Bean Enchilada recipe. Before I go into the recipe let us discuss three nutrients necessary for preconception and pregnancy health, shall we?
During our menstrual cycle women lose about 1 mg of iron a day. Naturally women need more iron than men - 18 mg compared to 8 mg, and 27 mg if pregnant. Iron brings oxygens to our blood cells, increasing energy levels, promoting a health pregnancy, and improving athletic performance. To increase iron absorption, pair iron foods with vitamin C. For example in this dish the iron are the beans and the vitamin C come from the green peppers, increase the iron absorption.
Fiber gets all the praise for all of its benefits from reduced constipation to lowered cholesterol to controlled blood sugars. Women need about 25 grams a day of fiber and many of us are not meeting that recommendation.
You can easily get in enough protein from a plant-based diet. Protein is important for women’s health as it helps with building and repairing muscle, providing energy, promoting satiety, increase blood supply, and aids in the growth of the fetal tissue.
The black bean enchilada provided all these nutrients and more for a nutritious diet before and during pregnancy. Now let’s get into the recipe!
Black bean Enchilada
Prep Time: 5 minutes
Cook Time: 30
4 to 6 servings
2 Tbsp vegetable oil
1, 15.5 oz can of Black Beans, drained and rinsed
2 cups of Enchilada Sauce (I used the 28 oz can and had about 1 cup left over)
1/2 cup diced mushrooms
1/4 cup diced green peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1 cup frozen mixed veggies (corn, green beans, carrots)
1/2 cup Mexican cheese
2 tbsp of water
* simply use vegan cheese or omit the cheese for a vegan recipe!
1/2 tsp Garlic Powder
1 tsp Paprika
1 tsp Cayenne Pepper
1/2 tsp Black pepper
2 tsp Chili powder
1 tsp Cumin
1/2 tsp Red pepper flakes
Preheat oven to 350 degrees.
Grease baking pan with oil of choice. Coat inner base of pan with 1/4 cup enchilada sauce.
On medium heat warm skillet, add vegetable. Once warm add onions, mushrooms, and green peppers, sautée for 2 minutes, Add all seasonings and mix together with water.
Add Black beans and stir. Gently mash beans for a few minutes. Add in frozen veggies and 1/4cup enchilada sauce and 1/4 cup cheese.
Take tortilla wrap, place on cutting board of flat surface lightly coat each side with remaining enchilada sauce. Add in black bean mixture to the tortilla, roll up, and place in baking sheet. Continue this process until you have a little bit (about 1/4 cup of black bean mixture.
Add the rest of the enchilada sauce on top of rolled up enchiladas, black bean mixture, and cheese.
Cover baking sheet with aluminum foil and bake for 15 minutes. With 5 minutes remaining, remove aluminum foil and continue baking.
Serve with salsa, avocado, guacamole, side salad, veggies, plantain chips, and/or rice
Nutrition Information: Serving size 1 enchilada Calories: 250 kcal, Fat 6 gms Sodium 720 mg Carbs 38 gms, Fiber 8 gms, Protein 10 gms, Iron 2 mg, Potassium 400 gms
Don't forget to tag me if you make this recipe!