Meal Prep: Black Bean and Veggie Enchiladas

Here's another delicious vegetarian recipe--with options to make it carnivorous--from local food blogger Jessica Randhawa of  The Forked Spoon.  Cal Fit member Jessica designed all of the meals we're featuring this week to be packed with nutritious ingredients, easy to prepare, and provide options for a variety of dietary lifestyles and food prepping...not to mention taste delicious!  Click here for a printable shopping list for all five meals. 

For a tasty meal that can be made ahead and frozen or divided into serving portions that is full of fiber, flavor, and veggies, try Black Bean and Veggie Enchiladas.  This vegetarian meal can easily be adapted for plant-based, vegan, or gluten-free diets.

Black Bean and Veggie Enchiladas 

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Download a printable PDF of this recipe

Prep Time: 20 minutes

Cook Time: 50 minutes

Total Time: 1 hour 10 minutes

Servings: 8-10 enchiladas (enough for 3-4 people)

Ingredients

1 tbsp olive oil

1 small red onion, chopped

3 cloves garlic, minced

1 red bell pepper, seeded and chopped

1 large zucchini, quartered and chopped

1 large yellow squash, quartered and chopped

1 cup cherry tomatoes, halved

1.5 tbsp taco seasoning

¼ tsp ground cinnamon

Salt + Pepper, to taste

10 ounces fresh baby spinach

1 can (15 ounces) black beans, drained and rinsed

8-10 flour or corn tortillas (see notes), approximately 8” in diameter

2 cups (16 ounces) red enchilada sauce

1 cup shredded Monterey Jack cheese, plus more for serving

Fresh chopped cilantro, to garnish

Crumbled Cotija cheese, to garnish

 Instructions 

  1. Preheat oven to 375 degrees F. Lightly grease a 9x13-inch casserole dish with olive oil or cooking spray. Set aside.
  2. Heat the olive oil in a large skillet over medium high heat. Add the onions and cook, stirring often, until the onions turn tender and translucent - approximately 5 minutes. Add the garlic and cook, stirring continuously, for 30 seconds more.
  3. Add the bell pepper, zucchini, yellow squash, and tomatoes to the onions and mix well to combine. Reduce heat to medium and continue to cook, stirring often, for an additional 6-8 minutes, or until vegetables are just starting to soften.
  4. Sprinkle the vegetables with the taco seasoning, ground cinnamon, and a pinch of salt and pepper, to taste. Mix well to combine. Add the spinach, a few handfuls at a time, carefully stirring to incorporate it with the other vegetables. Once the spinach has wilted and reduced in size, add the next couple handfuls, and repeat until all the spinach has been added. Continue to cook until all of the spinach is cooked and wilted.
  5. Mix in the drained and rinsed black beans and remove from heat.BeanEnchiladasFillingPOST
  6. Assemble the enchiladas- Spread approximately ½ of a cup of enchilada sauce into the bottom of your prepared baking dish. On a clean work surface, scoop approximately ½ cup of the veggie and black bean mixture down the middle of a tortilla. Roll up as snug as possible and transfer to the baking dish, placing it seam-side-down. Repeat with the remaining tortillas and filling.
  7. Once the baking dish is filled, drizzle with the remaining enchilada sauce and sprinkle the top with Monterey Jack cheese.
  8. Transfer enchiladas to the preheated oven and bake for approximately 20 minutes, or until the cheese is golden and bubbly.
  9. Carefully remove the baking dish from the oven and allow enchiladas to rest for 3-5 minutes. Serve garnished with fresh chopped cilantro, additional Monterey Jack cheese, enchilada sauce, or Cotija cheese, if desired.

NOTES:

  • Easily double this recipe and freeze the leftovers for a fast and easy weeknight meal.
  • Corn tortillas are traditionally used in enchiladas. However, feel free to use flour tortillas if you prefer. Should you use corn tortillas, I suggest warming them just slightly before rolling as they are much more likely to break when cold.
  • Make this vegetarian recipe vegan and skip the cheese.
  • Add some extra protein by including shredded chicken, shrimp, pork, or even beef.

Jessica_Bio_Pic_2Jessica is a California native with a passion for healthy food, social media, running, photography and travel. Jessica received her Bachelor’s degree in Molecular Biology from UC Santa Cruz and now writes, creates and manages the food blog, The Forked Spoon. After surviving a stroke at just 28 years old, Jessica lives each day to the the fullest with her husband and son in Sacramento, California.