Red Bean and Vegetable Enchiladas

Kcal: 410 |

P: 19 |

F: 12 |

C: 57 |

Fiber: 13

Ingredients

Corn tortillas: 60g (2 small, cut into strips), Red kidney beans (canned, drained): 150g (3/4 cup), Zucchini: 100g (1 small, diced), Spinach: 30g (1 cup, fresh), Onion: 50g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Enchilada sauce: 90ml (6 tbsp), Cheddar cheese (reduced-fat): 15g (1 tbsp, shredded), Greek yogurt (plain, low-fat): 30g (2 tbsp), Cumin: 2g (1/2 tsp), Chili powder: 0.2g (a pinch), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Cilantro (fresh): 5g (1 tbsp, chopped), Salt and Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a large skillet over medium heat, add 50g diced onion and cook for about 3 minutes until soft, then add 3g minced garlic and cook for 30 seconds. 2. Add 100g diced zucchini and cook for 3-4 minutes until softened, add 30g spinach and cook until wilted, stir in 150g red kidney beans, 1g cumin, 0.2g chilli powder, salt and black pepper to taste, and cook for 2 minutes 4. Pour in half of the 90ml enchilada sauce (45ml) and add all 60g corn tortillas (cut into strips), stir well to coat, sprinkle 15g reduced-fat cheddar cheese evenly over the top, cover and cook on low for 5 minutes until cheese is melted and everything is heated through, remove from heat and drizzle with 5ml lime juice, serve topped with 30g plain low-fat Greek yogurt, 5g chopped cilantro, and drizzle the remaining 45ml enchilada sauce over the top if desired.

Menopause Benefits

This Red Bean and Vegetable Enchilada is thoughtfully balanced to support women’s health. Red kidney beans provide plant-based protein and iron, helping to maintain energy and support muscle mass as needs change with age. Spinach and zucchini add vitamin K for bone strength, vitamin C for immune support, and potassium for healthy blood pressure, nutrients especially important as women approach and move through menopause. Corn tortillas and Greek yogurt contribute magnesium and calcium, both essential for bone health and muscle function, while cheddar cheese offers an extra calcium boost. Onion and garlic supply prebiotic fibres for gut health, and the enchilada sauce, seasoned with cumin and chilli powder, delivers antioxidants that help manage inflammation. A touch of olive oil and fresh cilantro add heart-healthy fats and phytonutrients, while lime juice enhances iron absorption. Altogether, this colourful casserole delivers the vitamins and minerals women need to support bone, heart, and immune health.

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