Easy Bean and Cheese Enchiladas are a delightful dish that has become a staple in many households due to their simplicity and delicious taste. Originating from Mexican cuisine, enchiladas have been adapted into various forms, with bean and cheese being one of the most beloved variations.
The combination of soft tortillas, hearty beans, and melted cheese creates a comforting meal that can be prepared in under an hour. This recipe is ideal for those who are looking for a quick weeknight dinner without compromising on flavor.
Enchiladas have a rich history, with their roots tracing back to the Aztecs, who were known to wrap tortillas around small fish and eat them as a meal. Over the centuries, this dish evolved, with the introduction of new ingredients like cheese and beans by the Spanish.
Today, enchiladas are enjoyed worldwide, with each region adding its unique twist. This version of Easy Bean and Cheese Enchiladas is vegetarian-friendly and can be customized to suit different dietary needs. For more about the history and variations of enchiladas, you can visit a reputable source on Mexican cuisine here.
Ingredients for Easy Bean and Cheese Enchiladas
- 8 corn tortillas
- 2 cups refried beans
- 1 cup shredded cheddar cheese
- 1 cup shredded Monterey Jack cheese
- 1 can (10 oz) enchilada sauce
- 1/2 cup diced onions
- 1/4 cup chopped fresh cilantro
- 1/2 teaspoon ground cumin
- Salt and pepper to taste
- Olive oil for greasing the baking dish
Instructions for Making Easy Bean and Cheese Enchiladas
- Preheat your oven to 350°F (175°C).
- Grease a 9×13 inch baking dish with olive oil.
- In a medium bowl, mix refried beans, diced onions, ground cumin, salt, and pepper.
- Spread 1/4 cup of the enchilada sauce evenly in the bottom of the baking dish.
- Take a tortilla and spread about 2 tablespoons of the bean mixture down the center.
- Sprinkle a tablespoon of each cheese on top of the beans.
- Roll the tortilla tightly and place seam side down in the baking dish.
- Repeat with the remaining tortillas.
- Pour the rest of the enchilada sauce over the rolled tortillas.
- Sprinkle the remaining cheese on top.
- Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
- Garnish with chopped cilantro before serving.
Nutritional Information
Easy Bean and Cheese Enchiladas offer a balanced mix of macronutrients and micronutrients, making them a nutritious choice for a meal. A typical serving contains approximately 350 calories, 18 grams of protein, 40 grams of carbohydrates, and 15 grams of fat.
The beans are an excellent source of plant-based protein and dietary fiber, which can promote digestive health and keep you feeling full longer. The cheese provides high-quality protein and calcium, essential for bone health. Additionally, the tortillas contribute carbohydrates, providing the energy you need to get through your day.
For those monitoring their sodium intake, this dish contains approximately 750 mg per serving, largely due to the cheese and enchilada sauce. Consider using low-sodium options for these ingredients to make the dish even healthier.
For more detailed nutritional information, you can check out a comprehensive source on nutritional data here.
Wine/Beverage Pairings With Easy Bean and Cheese Enchiladas
For a perfect pairing with Easy Bean and Cheese Enchiladas, consider serving a crisp, light-bodied white wine such as Pinot Grigio or Sauvignon Blanc. These wines complement the creamy and cheesy nature of the dish without overpowering its flavors.
If you prefer a non-alcoholic option, a refreshing glass of iced tea with a hint of lemon can also be a delightful choice. The acidity and freshness of these beverages balance the richness of the enchiladas, enhancing your dining experience.
Cooking Tips and Variations
To enhance the flavor of your Easy Bean and Cheese Enchiladas, consider adding some additional spices or ingredients to the filling, such as garlic powder, chopped jalapeños for heat, or bell peppers for a subtle sweetness.
If you prefer a crispy texture, you can lightly fry the tortillas in a skillet with a bit of oil before filling them. This method not only adds a delightful crunch but also prevents the tortillas from becoming too soggy once baked.
For those who enjoy a bit of meat, adding cooked, shredded chicken or beef to the bean mixture can transform this vegetarian dish into a heartier meal.
Another variation is to use different types of cheese; for instance, a mix of pepper jack and mozzarella can provide a different flavor profile. Lastly, consider serving these enchiladas with a variety of toppings such as diced avocados, sour cream, or a squeeze of lime juice for added brightness.
Serving Suggestions
When serving Easy Bean and Cheese Enchiladas, presentation can elevate the dining experience. Arrange the enchiladas neatly on a large serving platter, and garnish with freshly chopped cilantro for a pop of color and fresh aroma.
To complete the meal, consider pairing the enchiladas with a side of Mexican rice or a simple green salad dressed with a citrus vinaigrette. This adds both a light and refreshing contrast to the hearty main dish.
For a touch of creaminess and coolness, serve a dollop of sour cream or Greek yogurt on the side, along with a few slices of ripe avocado. These additions not only enhance the flavors but also contribute additional nutrients, making the meal well-rounded.
Finally, if you're hosting a gathering, consider setting up a toppings bar with options like diced tomatoes, sliced jalapeños, and lime wedges, allowing guests to customize their enchiladas to their liking. This interactive serving style can turn a simple meal into a memorable event.
Easy Bean and Cheese Enchiladas Health Benefits
Bean and Cheese Enchiladas are not only delicious but also offer several health benefits. Beans are a powerhouse of nutrients, providing a high amount of dietary fiber that aids in digestion and helps regulate blood sugar levels.
They are also rich in protein, making them an excellent meat substitute in vegetarian diets. Cheese, while often viewed with caution due to its fat content, is a good source of calcium, which is vital for maintaining strong bones and teeth.
Furthermore, the inclusion of spices such as cumin in the recipe adds antioxidants and anti-inflammatory properties. Consuming foods rich in antioxidants can help protect the body from chronic diseases by neutralizing harmful free radicals.
For those concerned about sodium levels, there are ways to reduce it by choosing low-sodium beans and cheese. Incorporating more plant-based meals like these enchiladas into your diet can contribute to overall health and well-being.
FAQs About Easy Bean and Cheese Enchiladas
Can I make these enchiladas ahead of time?
Yes, you can assemble the enchiladas up to a day in advance and store them in the refrigerator. Just bake them when you are ready to eat.
Are these enchiladas gluten-free?
Yes, as long as you use corn tortillas and check that all other ingredients are certified gluten-free, these enchiladas can be enjoyed by those on a gluten-free diet.
What can I use instead of refried beans?
If you prefer, you can use black beans or pinto beans mashed with a fork or potato masher as an alternative to refried beans.
Easy Bean and Cheese Enchiladas are a wonderful addition to any meal plan, offering both simplicity and flavor. They are perfect for a quick weeknight dinner or as a crowd-pleaser at a gathering. With the ability to customize and adjust to various dietary needs, this dish is as versatile as it is delicious. Enjoy creating this comforting meal and savor the rich flavors of Mexican cuisine, right from your kitchen.