These hearty Black Bean & Corn Enchiladas are a flavorful, satisfying, and wholesome vegetarian dish. Packed with fiber-rich black beans, sweet corn, and zesty enchilada sauce, they’re wrapped in soft tortillas and baked to bubbly perfection. Perfect for a weeknight dinner or a potluck favorite, this recipe is easy to make and sure to please everyone at the table.

FULL RECIPE

Ingredients

8 small corn or flour tortillas
1 (15 oz) can black beans, drained and rinsed
1 cup frozen corn, thawed
1 cup shredded cheddar or Mexican blend cheese (plus extra for topping)
1 (10 oz) can enchilada sauce (red or green)
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
Salt and pepper to taste
Chopped cilantro (optional, for garnish)
Sour cream or avocado slices (optional, for serving)

Directions

Preheat oven to 375°F (190°C).
In a skillet over medium heat, sauté onion until translucent, about 3–4 minutes. Add garlic and cook for 1 minute.
Stir in black beans, corn, cumin, chili powder, salt, and pepper. Cook for 2–3 minutes until heated through. Remove from heat.
Mix in 1 cup of cheese with the bean and corn mixture.
Pour a thin layer of enchilada sauce on the bottom of a 9×13-inch baking dish.
Fill each tortilla with about 1/4 cup of the filling. Roll tightly and place seam-side down in the dish.
Pour remaining enchilada sauce over the rolled tortillas and sprinkle with additional cheese.
Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes, until cheese is melted and bubbly.
Garnish with chopped cilantro and serve with sour cream or avocado if desired.

Nutritional Information

Calories: 340
Protein: 13g
Fat: 12g
Carbohydrates: 45g
Fiber: 8g
Sodium: 690mg

Health Benefits of Black Beans and Corn

Black beans and corn are both nutrient-dense ingredients that bring numerous health benefits to the table. Black beans are an excellent source of plant-based protein and fiber, supporting digestive health and providing long-lasting energy. Corn adds natural sweetness and is rich in antioxidants like lutein and zeaxanthin, which promote eye health. Together, they create a wholesome combination that aids in heart health and blood sugar regulation.

Vegetarian-Friendly and Protein-Packed

Despite being meat-free, black bean and corn enchiladas are surprisingly high in protein, making them ideal for vegetarians seeking to meet daily protein requirements. The combination of legumes and cheese offers a complete amino acid profile. This makes the dish filling and suitable for those on a high-protein or balanced diet.

Ideal for Meal Prepping

This recipe is perfect for meal prepping. It stores well in the refrigerator and even better in the freezer. You can make a large batch over the weekend and enjoy it throughout the week without compromising flavor or texture. Reheat and serve anytime you need a quick, nutritious meal.

Customizable for Dietary Preferences

Black bean and corn enchiladas can be easily modified to suit different dietary needs. Vegan versions can be made by substituting the cheese with plant-based alternatives and ensuring the tortillas and sauce are dairy-free. Gluten-free adaptations are also simple using gluten-free tortillas and checking enchilada sauce labels for gluten content.

A Family-Friendly Dish

This dish is a crowd-pleaser among children and adults alike. The mild spices and creamy texture make it suitable for younger palates, while adults appreciate the satisfying flavors and health benefits. It’s also a great way to introduce kids to beans and vegetables.

Perfect for Potlucks and Gatherings

Whether you’re attending a potluck, picnic, or hosting a family dinner, black bean and corn enchiladas make an excellent contribution. They’re easy to prepare in large quantities and hold up well during transport and reheating. The dish is colorful and appetizing, making it an eye-catching addition to any table.

Affordable and Budget-Friendly

The ingredients used in this recipe are cost-effective and widely available in most grocery stores. Canned beans, frozen corn, and simple spices keep the total cost low without sacrificing nutrition. It’s a smart choice for families or students looking to save money while eating healthy.

Rich in Fiber for Digestive Health

Thanks to the black beans and corn, this recipe is high in dietary fiber. Fiber is essential for a healthy digestive system, helping to prevent constipation and support gut microbiome balance. A fiber-rich meal like this also keeps you full for longer, aiding in weight management.

Naturally Gluten-Free Option Available

For those with celiac disease or gluten intolerance, this dish can be made entirely gluten-free by choosing appropriate tortillas and enchilada sauce. Many corn tortillas are naturally gluten-free, making it easy to enjoy this classic comfort food without the risk of gluten contamination.

Low in Saturated Fat

Compared to traditional enchiladas made with ground beef or heavy cream-based sauces, this version is significantly lower in saturated fat. Using reduced-fat cheese or plant-based cheese alternatives can further reduce fat content, making it heart-healthier and suitable for those watching cholesterol levels.

Great for Leftovers and Next-Day Meals

One of the advantages of black bean and corn enchiladas is how well they keep. In fact, some say the flavors deepen and improve overnight. Simply cover and refrigerate leftovers for up to three days or freeze for future use. They reheat beautifully in the oven or microwave.

Flavorful Without Excessive Spice

This enchilada recipe balances flavor with mild seasoning, making it enjoyable without being overpowering. You can increase the spice by adding jalapeños, cayenne, or hot sauce for those who like more heat, but the standard version is perfect for those who prefer a milder taste.

Encourages Plant-Based Eating

This recipe is a great gateway into plant-based eating for meat-eaters. It shows how legumes and vegetables can create a satisfying, protein-rich meal. Incorporating more plant-based meals like this one can contribute to reduced environmental impact and improved overall health.

Versatile Sauce Options

While red enchilada sauce is commonly used, green enchilada sauce or homemade tomato-based sauces can also be incorporated to create variety. The sauce dramatically influences the final flavor, allowing for endless customization and experimentation depending on personal preferences.

Balanced Macronutrient Profile

With a mix of carbohydrates from tortillas and corn, protein from beans and cheese, and a moderate amount of fat, this dish offers a balanced macronutrient profile. It provides sustained energy and is ideal as a lunch or dinner that satisfies nutritional needs.

Easy to Double or Halve the Recipe

Whether you’re cooking for two or a large family, the recipe is simple to scale up or down. You can make just a few enchiladas for a quick meal or a full tray to feed a crowd. The ingredients mix and bake evenly in small or large portions.

Minimal Equipment Required

This recipe doesn’t require any fancy kitchen gadgets. A skillet, baking dish, and oven are all you need. This simplicity makes it accessible for beginner cooks or those with limited kitchen supplies, like students or travelers staying in short-term accommodations.

Helps Reduce Food Waste

This enchilada recipe is ideal for using up leftover vegetables, beans, or cheese. You can mix in chopped spinach, bell peppers, mushrooms, or even cooked rice. It’s a flexible way to minimize food waste while enjoying a creative and tasty meal.

Perfect for All Seasons

While often considered comfort food, these enchiladas work year-round. They’re hearty enough for winter but light and bright with corn flavors that feel summery. You can adapt the fillings and toppings seasonally to reflect what’s fresh and available locally.

Conclusion

Black bean and corn enchiladas are a standout example of how simple ingredients can yield a flavorful, nutritious, and family-friendly meal. They cater to a wide range of dietary needs, are easy to prepare, and offer flexibility for personal preferences. From weeknight dinners to meal prepping and festive gatherings, this dish checks all the boxes for convenience, affordability, and taste. With its many health benefits and versatility, it’s no wonder that these enchiladas remain a beloved favorite in many households.

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