This summer I have fallen deeply in love with healthy, modern Mexican-inspired food. Mexican dishes are the perfect summer affair with their vibrant, fresh, and fun combinations. They also regularly include the special addition of beans.
Black beans are a nutrient-dense powerhouse of protein, dietary fibre, antioxidants and micronutrients. Scientific studies have shown black beans to be particular valuable for supporting the health of the gastrointestinal tract (the gut), including reducing the incidence of colorectal cancer (cancers of the colon and/or rectum).**
These Healthy Enchiladas with Black Beans are truly delicious. Let me know how you go by:
- Sharing a photo on Instagram and tagging @moving_nutrition #movingnutrition, or
- Rate the recipes below… and
- Leave a comment at the bottom of this article.
Healthy Enchiladas with Black Beans
Ingredients
- Wholemeal tortillas
- 2 garlic cloves
- 2 shallots
- 250g beef, minced (i.e. ground)
- 1 tbs olive oil
- 120g black beans, canned, rinsed
- 1 corn cob, leaves etc removed
- 50g pitted black kalamata olives, sliced
- 200g diced tomatoes, canned
- 1 tsp ground paprika
- 1 tsp ground cumin
- ¼ tsp chili powder
- Pinch of sea salt
- Cheese for on top – Parmesan + Shredded Tasty
- Cos or Iceberg lettuce
- ½ avocado
- 3 tbs sour cream
- 2 tbs fresh lime juice
- 1 tbs coriander, finely chopped
Instructions
- Place the corn in a pot of water and bring to light boil. Cook for approx. 10 minutes and set aside to cook. Using a sharp knife, carefully remove the kernals.
- Meanwhile, chop the shallots, mince the garlic and place in a large frypan with the olive oil. Saute.
- Add the minced beef, salt and spices (paprika, cumin, chili). Break apart the beef whilst cooking.
- Next add the diced tomatoes, black beans, olives and corn kernals.
- Preheat the oven to 200°C degrees.
- Once the filling is ready. Place a portion along the centre of each tortillas and roll up tightly. Place onto an oven baking dish, closely placed together. Top with the cheese.
- Bake for 15 minutes or until golden.
- Meanwhile, prepare the lettuce by thinly slicing the leaves and the avocado sauce by placing all sauce ingredients in a small bowl and mixing together.
- Serve and enjoy!
**
(1) Zhang, C. et al. Cooked navy and black bean diets improve biomarkers of colon health and reduce inflammation during colitis. Br J Nutr. 2014 May;111(9):1549-63.
(2) Hangen, L. et al. Consumption of black beans and navy beans (Phaseolus vulgaris) reduced azoxymethane-induced colon cancer in rats. Nutr Cancer. 2002;44(1):60-5.
(3) Dan, X. et al. A hemagglutinin isolated from Northeast China black beans induced mitochondrial dysfunction and apoptosis in colorectal cancer cells. Biochim Biophys Acta. 2016 Sep;1863(9):2201-11.
