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Black Bean Enchilada Casserole

August 3, 2010

Black Bean Enchilada Casserole

I have been trying to make sure we stick to our “vegetarian at least once a week” pledge that we made to ourselves a while back.  It’s pretty easy, because we both love our vegetables, but sometimes you need a little something comforting to cap off a long day.  Comforting, sadly, doesn’t always mean healthy — as I am sure most people realize.  I found this recipe, which is actually, surprisingly, the best of both worlds — comforting, delicious and creamy (yes, creamy!), but also full of fiber and pretty low on calories.  I got this from a random internet search of vegetarian recipes, but it happens to come from my favorite, Cooking Light magazine (it’s an 11-year-old recipe, but I think it stands up).

Black Bean Enchilada Casserole

from Cooking Light, December 1999 issue

  • 1 c. shredded pepper jack cheese (or Monterey Jack, if you want to reduce the spice level — I understand!), divided
  • 1 c. cooked brown basmati or long-grain rice
  • 1 c. fat-free sour cream
  • 1/2 c. fresh cilantro, chopped
  • 1/3 c. green onions, chopped
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • 1 15-oz. can black beans, drained and rinsed
  • 1 jalapeno pepper, seeds and ribs removed
  • 1 19-oz. can enchilada sauce
  • 8 corn tortillas
  1. Preheat oven to 350 degrees.
  2. Combine 1/2 c. cheese, rice and the next 7 ingredients (through jalapeno pepper) in a large bowl.  Spread 1/4 c. enchilada sauce in bottom of 9×13-inch casserole dish, which has been coated in cooking spray.
  3. Heat remaining enchilada sauce in a skillet for 2 minutes, or until warm.  Dredge both sides of four tortillas and arrange tortillas in the dish, overlapping, if necessary.  Top with half of the bean mixture.  Repeat with four more enchiladas and top with remaining bean mixture, enchilada sauce and leftover 1/2 c. cheese.
  4. Bake at 350 degrees for 40 minutes.  Remove from the oven and let sit for at least 10 minutes, to let casserole come together.  Serve with additional hot sauce, if desired.

Serves 6

Calories:  323

Fat: 7.2 grams

Fiber:  5.5

WW Points:  6

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One Comment leave one →
  1. September 16, 2010 9:53 am

    There is nothing about this recipe that doesn’t sound great!

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