Black Bean and Vegetable Enchiladas

Kcal: 445 |
P: 21 |
F: 14 |
C: 64 |
Fiber: 16

Ingredients

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

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. 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.

Menopause Benefits

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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