Healthy Spinach and Bean Enchiladas
Elevate your meal planning with these delicious and nutritious Healthy Spinach and Bean Enchiladas! This low-fat spin on a classic Tex-Mex favorite showcases a hearty filling of wholesome spinach, protein-packed beans, and earthy mushrooms, all wrapped in warm corn tortillas. Infused with chili powder and cumin, every bite bursts with flavor without the guilt. Ideal for those seeking a lighter option without sacrificing taste, this dish is perfect for family dinners or meal prepping for the week. Enjoy a colorful plate that's both satisfying and nourishing!
4
Servings
N/A
Calories
14
Ingredients
Ingredients
frozen chopped spinach
2 packages (10 ounces each) (thawed)
sliced mushrooms
1 cup (fresh)
onion
1/3 cup (finely diced)
pinto beans or black beans
1 can (15 ounces) (rinsed and drained)
chili powder
3 teaspoons (divided)
red pepper flakes
1/4 teaspoon (none)
cumin
1/2 teaspoon (none)
low-sodium tomato sauce
1 can (8 ounces) (none)
water
2 tablespoons (none)
hot pepper sauce
1/2 teaspoon (none)
corn tortillas
8 (8 inches) (none)
reduced-fat Monterey Jack cheese
3/4 cup (shredded)
low-fat cheddar cheese
1/4 cup (shredded)
salt
a dash (none)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large skillet over medium heat, combine thawed spinach, sliced mushrooms, diced onions, rinsed and drained pinto or black beans, 2 teaspoons of chili powder, and the red pepper flakes. Cook for about 5 minutes, stirring frequently until softened. Remove from heat and set aside.
3
In a pie pan, whisk together the low-sodium tomato sauce, water, remaining 1 teaspoon of chili powder, cumin, and hot pepper sauce until well blended.
4
Pour a small amount of the sauce mixture onto the bottom of a baking dish to prevent sticking. Dip each of the corn tortillas into the tomato sauce mixture, then stack them on a piece of wax paper for easy assembly.
5
Divide the spinach and bean filling into 8 equal portions. Spoon the filling onto the center of each tortilla. Carefully roll them up and place seam-side down in the prepared baking dish, ensuring they fit snugly together.
6
Spread the remaining tomato sauce mixture over the top of the enchiladas. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
7
After 20 minutes, remove the foil and evenly sprinkle the reduced-fat Monterey Jack and low-fat cheddar cheese over the enchiladas. Return to the oven and bake for an additional 5-10 minutes until the cheese is melted and bubbling.
8
If using a microwave, place the prepared enchiladas (step 6) in a microwave-safe dish and cover with vented plastic wrap. Microwave on medium heat for about 10 minutes. Remove the wrap, sprinkle with cheese, and microwave for an additional 1 minute or until the cheese is fully melted.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Healthy Spinach and Bean Enchiladas?
They are a nutritious, low-fat version of classic enchiladas featuring spinach, beans, mushrooms, and corn tortillas.
How many servings does this recipe provide?
This recipe yields 4 servings.
What is the recommended oven temperature?
Preheat your oven to 350°F (175°C).
What type of beans should I use?
You can use one 15-ounce can of either pinto beans or black beans, rinsed and drained.
What kind of spinach is required?
The recipe calls for two 10-ounce packages of frozen chopped spinach, thawed.
What ingredients go into the skillet filling?
The filling includes thawed spinach, sliced mushrooms, diced onions, beans, 2 teaspoons of chili powder, and red pepper flakes.
How long do I cook the vegetable filling?
Cook the filling in a large skillet over medium heat for about 5 minutes until softened.
How do I make the enchilada sauce?
Whisk together low-sodium tomato sauce, water, 1 teaspoon of chili powder, cumin, and hot pepper sauce.
How do I prepare the corn tortillas for assembly?
Dip each tortilla into the tomato sauce mixture and stack them on wax paper.
What size tortillas are needed?
Use eight 8-inch corn tortillas.
How do I assemble the enchiladas?
Spoon the filling onto the center of each tortilla, roll them up, and place them seam-side down in the baking dish.
How do I prevent the enchiladas from sticking to the pan?
Pour a small amount of the tomato sauce mixture onto the bottom of the baking dish before adding the rolls.
How long should I bake the enchiladas?
Bake covered for 20 minutes, then uncovered with cheese for another 5-10 minutes.
What types of cheese are used in this recipe?
The recipe uses reduced-fat Monterey Jack and low-fat cheddar cheese.
Can I cook these enchiladas in the microwave?
Yes, microwave on medium heat for 10 minutes covered, then 1 minute uncovered with cheese.
How much chili powder is used in total?
A total of 3 teaspoons of chili powder is used, divided between the filling and the sauce.
Is this recipe vegetarian?
Yes, it is a vegetarian meal featuring beans, vegetables, and cheese.
What spices are used for seasoning?
The seasonings include chili powder, red pepper flakes, cumin, hot pepper sauce, and a dash of salt.
How should the onion be prepared?
The onion should be finely diced, requiring about 1/3 cup.
What is the quantity of mushrooms needed?
The recipe requires 1 cup of fresh sliced mushrooms.
How much water is added to the sauce?
Add 2 tablespoons of water to the tomato sauce mixture.
What is the purpose of the wax paper?
It is used to stack the sauce-dipped tortillas for easier assembly.
How much cheese is sprinkled on top?
Use 3/4 cup of Monterey Jack and 1/4 cup of cheddar cheese.
What provides the heat in this dish?
The heat comes from chili powder, red pepper flakes, and hot pepper sauce.
When should I add the cheese during baking?
Add the cheese after the first 20 minutes of baking once the foil is removed.
How many enchiladas are made in total?
The recipe makes 8 enchiladas.
Is the tomato sauce low-sodium?
Yes, the recipe specifies using low-sodium tomato sauce.
Should the baking dish be covered?
Yes, cover the dish with aluminum foil for the initial 20 minutes of baking.
What is the texture of the filling?
The filling is hearty and softened from sautéing the spinach, mushrooms, and onions.
Are these enchiladas suitable for meal prepping?
Yes, they are ideal for meal prepping for the week.