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By Tanya Thomas

Bean and Cheese Enchiladas

Name: Bean and Cheese Enchiladas
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: Mexican, Latin American, American
Ingredients: 2 tablespoons olive oil; 2 tablespoons flour (whole wheat flour, plain flour, cornflour or gluten-free flour); 1 tsp ground chili powder; 1 teaspoon ground cumin; ½ teaspoon garlic powder; 1/2 teaspoon dried oregano; Pinch of cinnamon; 100ml passata; 400ml low salt vegetable stock; 1 teaspoon apple cider vinegar or white vinegar; Freshly ground black pepper, to taste; 1 tsp vegetable oil; 1 medium onion, peeled, finely chopped; 2 cans black beans, drained, rinsed; 8 wholemeal tortillas, warmed; 150g grated mature cheddar cheese; 125g mozzarella cheese, chopped; chives, small bunch, snipped

9 steps

Prep:20minCook:45min

A great dish, popular with children, which goes well with a crisp mixed salad or corn on the cob. Although you could use ready-made enchilada sauce, this sauce is relatively quick to make and lower in salt than commercial varieties.

Updated at: Thu, 17 Aug 2023 09:50:47 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories370.6 kcal (19%)

Total Fat18.4 g (26%)

Carbs32.3 g (12%)

Sugars2.4 g (3%)

Protein17.1 g (34%)

Sodium686.4 mg (34%)

Fiber9.1 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

For the sauce

2 tablespoonsolive oil

2 tablespoonsflour

whole wheat flour, plain flour, cornflour or gluten-free flour

1 tspground chili powder

1 teaspoonground cumin

½ teaspoongarlic powder

½ teaspoondried oregano

cinnamon

100mlpassata

400mllow salt vegetable stock

1 teaspoonapple cider vinegar

or white vinegar

freshly ground black pepper

to taste

For the enchiladas

1 tspvegetable oil

1onion

medium, peeled, finely chopped

2 cansblack beans

drained, rinsed

8wholemeal tortillas

warmed

150gmature cheddar cheese

grated

125gmozzarella cheese

chopped

chives

small, snipped

Instructions

Step 1

To make the sauce heat the olive oil in a medium-sized pan over medium heat. Add the flour and spice mixture, stirring constantly. Cook for 1 minute.

Step 2

Whisk in the passata and slowly pour in the vegetable stock, stirring constantly to avoid any lumps.

Step 3

Increase the heat to medium-high and bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer. Cook, stirring often, for 5-7 minutes until the sauce has thickened. It will continue to thicken as it cools.

Step 4

Add the vinegar. Season with black pepper to taste.

Step 5

Heat the oven to 180°C/Gas Mark 4.

Step 6

Heat the vegetable oil in a pan over medium heat. Add onion and cumin; cook and stir until onion is tender (about 10 minutes).

Step 7

Stir in the beans.

Step 8

Place about 3 tablespoons of bean mixture, a teaspoon of cheddar and an eighth of the mozzarella in the centre of each warm tortilla. Roll up tightly; place, seam side down, in a lightly greased baking dish. When all the enchiladas are made and are lined up in the baking dish spoon over the sauce. Sprinkle the remaining grated cheese on top.

Step 9

Bake for 20-25 minutes until thoroughly heated. Sprinkle with any remaining cheese. Garnish with snipped chives.