These Healthy Veggie Black Bean Enchiladas are a wholesome and hearty dinner packed with colorful vegetables and savory Mexican flavors. Loaded with tender broccoli, sweet peppers, and protein-rich black beans, they are wrapped in whole wheat tortillas and smothered in a rich, homemade red sauce.
With a bubbly cheese topping and a nutritious filling that doesn’t skimp on taste, this vegetarian meal is perfect for a satisfying weeknight dinner.
Recipe Details
- Flavor Profile: A savory mix of cumin-spiced vegetables and earthy black beans is brightened by the tangy enchilada sauce and a hint of warmth from cinnamon.
- Texture: Soft tortillas hold a substantial filling of tender-crisp broccoli and creamy beans, topped with gooey melted cheese.
- Time: 20 minutes prep, 25 minutes bake time.
- Difficulty: Easy. It involves sautéing veggies and rolling tortillas.
What You’ll Need
To make this recipe, you will need a large skillet with a lid to cook the vegetable filling and a 9×13-inch baking dish for the enchiladas. A medium mixing bowl is helpful for combining the filling ingredients. The ingredients rely on fresh produce like broccoli, peppers, and onions, combined with pantry staples like black beans, whole wheat tortillas, and enchilada sauce.
Ingredient Notes
- Enchilada Sauce – You need 2 cups of sauce. Homemade is wonderful, but a high-quality store-bought red sauce works perfectly too.
- Black Beans – A can of rinsed black beans adds protein, fiber, and a creamy texture to the filling.
- Broccoli or Cauliflower – Use about 1 pound, cut into small, bite-sized pieces. Sautéing them first ensures they are tender inside the rolled tortilla.
- Whole Wheat Tortillas – These add a nutty flavor and extra fiber. 8-inch tortillas are the perfect size for fitting in the pan.
- Monterey Jack Cheese – This mild, creamy cheese melts beautifully. You’ll mix some inside and sprinkle the rest on top.
- Spinach – Fresh baby spinach wilts down into the filling, adding a nutrient boost without altering the flavor much.
- Spices – A blend of ground cumin and a surprise hint of ground cinnamon adds warmth and depth to the vegetables.
Add-ins and Substitutions
- Vegetables – Zucchini, corn, or sweet potatoes can be swapped in for the broccoli or peppers.
- Protein – If you aren’t vegetarian, shredded chicken or ground turkey can be added to the filling.
- Vegan Option – Omit the cheese or use a vegan cheddar shred to make this completely plant-based.
- Spice – Add a diced jalapeño or a pinch of cayenne pepper to the skillet if you like heat.
How to Make Healthy Veggie Black Bean Enchiladas
- Prep: Preheat oven to 400 degrees Fahrenheit with one rack in the middle and one in the upper third. Lightly grease a 9 by 13-inch pan with olive oil or cooking spray.
- Sauté Veggies: In a large skillet over medium heat, warm the olive oil until simmering. Add the onions and a pinch of salt. Cook, stirring often, until the onions are tender and translucent, about 5 to 7 minutes. Add the broccoli and bell pepper, stir, and reduce heat to medium-low. Cover the skillet and cook, stirring occasionally, for about 8 to 9 minutes, or until the broccoli is brighter green and just starting to turn golden on the edges.
- Add Greens and Spices: Add the cumin and cinnamon to the skillet and cook until fragrant, about 30 seconds. Add the spinach, a few handfuls at a time, stirring until it has reduced in size. Repeat with the remaining spinach and cook until all of it has wilted.
- Mix Filling: Transfer the contents of the pan to a medium mixing bowl. Add the drained black beans, ¼ cup cheese, and a drizzle of enchilada sauce (about 2 tablespoons). Season with ½ teaspoon salt and some freshly ground black pepper to taste.
- Assemble: Pour ¼ cup enchilada sauce into your prepared pan and tilt it to coat the bottom. To assemble your first enchilada, spread ½ cup of the filling mixture down the middle of a tortilla, then snugly wrap the left side over and then the right. Place it seam-side down against the edge of your pan. Repeat with remaining tortillas and filling.
- Sauce and Top: Drizzle the remaining enchilada sauce evenly over the enchiladas, leaving the very tips bare if you like crispy edges. Sprinkle the remaining shredded cheese evenly over the top.
- Bake: Bake, uncovered, on the middle rack for 20 minutes. If the cheese isn’t golden enough, transfer to the upper rack and bake for an additional 3 to 6 minutes until bubbly.
- Serve: Remove from oven and let rest for 10 minutes (they’re super hot!). Sprinkle with chopped cilantro and serve immediately.
Pro Tip: Don’t skip the cinnamon! It might seem unusual in a savory dish, but a small amount adds a subtle warmth that enhances the sweetness of the roasted peppers and onions, giving the filling a complex, restaurant-quality flavor.
Recipe Tips
- Small Chop: Cut the broccoli into very small pieces. Large florets will poke through the tortillas and make them difficult to roll tightly.
- Warming Tortillas: If your whole wheat tortillas are stiff, wrap the stack in a damp paper towel and microwave for 30 seconds. This makes them pliable and prevents cracking.
- Sauce Coverage: Be generous with the sauce over the middle of the tortillas to ensure they soften, but leaving the edges bare creates a nice texture contrast.
FAQs
- Can I freeze these? Yes, you can freeze the assembled (unbaked) enchiladas for up to 3 months. Thaw in the fridge overnight before baking.
- Is this gluten-free? The filling is gluten-free. To make the whole dish gluten-free, use corn tortillas (warmed thoroughly before rolling) instead of whole wheat.
- How do I store leftovers? Leftovers will keep well for up to 4 days in the refrigerator, covered.
Serving Suggestions
- Avocado: Serve with sliced avocado or guacamole on top.
- Rice: A side of Mexican rice or cilantro lime quinoa rounds out the meal.
- Salad: A fresh cucumber and tomato salad pairs well with the rich sauce.
Make This Recipe in Advance
- Filling Prep: You can cook the vegetable filling a day in advance and store it in the fridge.
- Assembly: Assemble the enchiladas in the morning and keep them covered in the fridge until dinner time. Add 5-10 minutes to the baking time if cooking from cold.
Healthy Veggie Black Bean Enchiladas
- Total Time: 45 minutes
- Yield: 4 Servings (2 Enchiladas each) 1x
- Diet: Vegetarian
Description
These Healthy Veggie Black Bean Enchiladas are a wholesome and hearty dinner packed with colorful vegetables and savory Mexican flavors. Loaded with tender broccoli, sweet peppers, and protein-rich black beans, they are wrapped in whole wheat tortillas and smothered in a rich, red sauce. With a bubbly cheese topping and a nutritious filling that doesn’t skimp on taste, this vegetarian meal is perfect for a satisfying weeknight dinner.
Ingredients
The Veggie Filling
- 2 tablespoons olive oil
- 1 cup red onion, chopped
- 1 red bell pepper, chopped
- 1 lb broccoli (or cauliflower), florets cut into very small bite-sized pieces
- 5–6 oz baby spinach (approx. 5 cups packed)
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon fine salt (plus more to taste)
- Freshly ground black pepper
The Sauce & Assembly
- 2 cups red enchilada sauce (homemade or store-bought)
- 8 whole wheat tortillas (approx. 8 inches diameter)
- 1 cup shredded Monterey Jack cheese, divided (1/4 cup for filling, 3/4 cup for topping)
- Fresh cilantro, chopped (for garnish)
Instructions
Prep
Preheat oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish.
Sauté Veggies
Heat olive oil in a large skillet over medium heat. Add onions and a pinch of salt. Cook for 5–7 minutes until soft. Add broccoli and bell pepper. Stir, reduce heat to medium-low, cover, and cook for 8–9 minutes until broccoli is tender-crisp and bright green.
Wilt Spinach
Stir in the cumin and cinnamon. Cook for 30 seconds until fragrant. Add the spinach in batches, stirring until completely wilted. Remove from heat.
Mix Filling
Transfer the veggie mixture to a bowl. Stir in the drained black beans, 1/4 cup of the shredded cheese, and a drizzle (2 tbsp) of enchilada sauce. Season with 1/2 tsp salt and pepper.
Assemble
Pour 1/4 cup of enchilada sauce into the baking dish to coat the bottom. Spoon 1/2 cup of filling down the center of each tortilla. Wrap tightly and place seam-side down in the dish. Repeat for all 8 tortillas.
Top & Bake
Drizzle the remaining enchilada sauce evenly over the top (leave the tips bare if you like crispy edges). Sprinkle with the remaining cheese. Bake uncovered on the middle rack for 20 minutes. Optional: If cheese isn’t golden, move to the top rack for the last 3–6 minutes.
Serve
Let rest for 10 minutes before serving. Garnish with fresh cilantro.
Notes
The Secret Ingredient: Don’t skip the cinnamon! It adds a subtle warmth that enhances the natural sweetness of the roasted peppers and onions, giving the dish a complex “restaurant-style” flavor profile without tasting like dessert.
Chop Small: Be sure to chop the broccoli florets very small. If they are too big, they will poke through the tortillas and make rolling difficult.
Tortilla Tip: If your tortillas are stiff, wrap the stack in a damp paper towel and microwave for 30 seconds. This makes them pliable and prevents cracking during rolling.
Make Ahead: You can assemble the enchiladas in the morning and keep them covered in the fridge until dinner. Just add 5–10 minutes to the baking time.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner / Vegetarian
- Method: Baking
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 2 Enchiladas
- Calories: 460
- Sugar: 8g
- Sodium: 980mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 14g
- Protein: 20g
- Cholesterol: 25mg
Keywords: veggie enchiladas, black bean enchiladas, vegetarian dinner recipes, healthy mexican food, whole wheat tortilla recipes, broccoli enchiladas, meatless monday
