Bean Enchiladas

As I mentioned in a previous post, I created this recipe for Bean Enchiladas when my son was younger and had many food allergies, including beef, chicken and dairy. This recipe is so easy to make and it's lighter than traditional beef enchiladas. I used to make the recipe from the side of the enchilada sauce can which called for two cans of enchilada sauce, one for the filling and one to top the enciladas. While those were tasty, the amount of sodium from the sauce alone was quite a lot. Now I just use one can of sauce for the topping. For the filling, I use a can of tomato sauce with no added salt, along with some of my Taco Seasoning in place of the can of enchilada sauce. For the rest of the filling, I use beans instead of ground beef. That cuts down on the fat and saturated fat and increases the amount of fiber. I've used different kinds of beans depending on what I have on hand but the combination of black beans and navy beans is by far my favorite. Now that we're not dealing with food allergies anymore, I add some cheese to our enchiladas but the cheese could easily be left out and that was how we ate them for a year. Now that we have the choice I like to add some cheese. Of course, if you are on a diet you can save 73 calories, 6 grams of fat and 4 grams of saturated fat by leaving the cheese off. I also like to roll the filling in whole wheat tortillas instead of white flour tortillas. The final result is tasty Mexican dish that is lighter than before.  

Bean Enchiladas

1 (15 1/2 oz.) can of black beans, drained and rinsed well

1 (15 1/2 oz.) can of navy beans, drained and rinsed well

1 (8 oz.) can of tomato sauce, no salt added

4 tsp. taco seasoning

6 whole wheat tortillas

1 (10 oz.) can of enchilada sauce, mild

Optional- 4 oz. shredded cheese (cheddar, longhorn or something similar), half for the filling and half for the topping


Optional toppings:



sour cream



Canned beans have a lot of sodium in the sauce so make sure that you rinse your beans very well. Then in a large bowl, mix together the beans, tomato sauce and taco seasoning. Fill tortillas with the bean mixture and cheese, if you are using some. Roll up the tortillas and place in a lightly greased 13x9 pan with the seam side facing down. Pour the enchilada sauce over top of the tortillas. Sprinkle the remaining cheese on top of the enchiladas. Cover with tin foil and bake in a 350°F oven for about 20-25 minutes until the mixture is hot and bubbly. Serve topped with lettuce, tomato, sour cream and salsa, if you wish.

Makes 6 enchiladas.

Bean Enchiladas and Roasted Potatoes


Tip: Add shredded cheese and sour cream for the family members that can have dairy; however, the enchiladas are delicious without the cheese or sour cream.

Nutritional information for 1 enchilada with cheese:

358 Calories

8 g. fat

4 g. saturated fat

3 mg. cholesterol

1003 mg. sodium

53 g. carbohydrates

12 g. fiber

5.5 g. sugar

16.5 g. protein