Black beans (canned, drained): 120g (3/4 cup), Corn tortillas: 60g (2 small), Zucchini: 100g (1 small, diced), Spinach: 30g (1 cup, fresh), Onion: 50g (1/2 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: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Cilantro (fresh): 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. Heat 5ml olive oil in a skillet over medium heat. 3. Add 50g diced onion and cook until translucent, about 3 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 100g diced zucchini and cook for 3-4 minutes until softened. 6. Add 30g spinach and cook until wilted, about 1-2 minutes. 7. Add 120g black beans, 1g cumin, salt, and black pepper. Stir to combine and cook for 2 minutes. 8. Stir in 5ml lime juice. 9. Warm 60g corn tortillas to make them pliable. 10. Spread 30ml (2 tbsp) enchilada sauce on the bottom of a small baking dish. 11. Fill each tortilla with the bean and vegetable mixture, roll up, and place seam-side down in the baking dish. 12. Pour the remaining 60ml (4 tbsp) enchilada sauce over the enchiladas. 13. Sprinkle with 15g shredded cheese. 14. Bake for 15-20 minutes until cheese is melted and enchiladas are heated through. 15. Serve topped with 30g Greek yogurt and 5g chopped cilantro.
This Black Bean and Veggie Enchilada brings together a mix of ingredients that offer targeted support for menopause wellness. Black beans are a standout source of plant-based protein and fibre, which help promote satiety, support digestive health, and contribute to steady blood sugar levels. Corn tortillas provide complex carbohydrates and magnesium, a mineral that may help with sleep quality and muscle relaxation.
Zucchini and spinach add vibrant colour and a wealth of antioxidants, including vitamin C and beta-carotene, which support immune health and skin vitality. Onion and garlic not only enhance flavour but also deliver prebiotic fibres and heart-healthy compounds. The enchilada sauce, seasoned with cumin, offers anti-inflammatory benefits that may help ease joint discomfort. A modest amount of reduced-fat cheddar cheese supplies calcium for bone strength, while Greek yogurt adds a creamy texture along with probiotics to support gut health and protein for muscle maintenance. Olive oil and fresh cilantro contribute healthy fats and phytonutrients, and a splash of lime juice brightens the dish with vitamin C and a refreshing zing. Altogether, this fibre-rich, nutrient-dense enchilada is designed to support energy, bone health, and digestive comfort, making it a flavorful and satisfying choice for women during menopause.
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