Vegetable and Bean Enchilada Skillet

Kcal: 450 |

P: 22 |

F: 17 |

C: 55 |

Fiber: 15

Ingredients

Black beans (canned, drained): 120g (3/4 cup), Corn (frozen): 30g (1/4 cup), Bell pepper (green): 50g (1/2 cup, diced), Zucchini: 50g (1/2 cup, diced), Onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Enchilada sauce: 60ml (1/4 cup), Corn tortillas: 30g (2 small, torn into pieces), Cheddar cheese (reduced-fat): 30g (2 tbsp, shredded), Greek yogurt (plain, low-fat): 15g (1 tbsp), Avocado: 30g (1/4 medium, diced), Cilantro (fresh): 5g (1 tbsp, chopped), Cumin: 1g (1/4 tsp), Chili powder (optional): 0.1g (a pinch), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), 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. 2. Add 25g diced onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 50g diced bell pepper and 50g diced zucchini. Cook for 5 minutes until vegetables begin to soften. 5. Add 1g cumin and 0.2g chili powder, a pinch of salt and pepper. Stir for 30 seconds until fragrant. 6. Add 120g black beans, 30g corn, and 60ml enchilada sauce. Stir to combine. 7. Add 30g torn corn tortilla pieces and stir to incorporate. 8. Bring to a simmer and cook for 5 minutes until the tortilla pieces soften and the mixture thickens slightly. 9. Sprinkle 30g shredded cheese on top. Cover and cook for 2-3 minutes until cheese melts. 10. Remove from heat and top with 15g Greek yogurt, 30g diced avocado, 5g chopped cilantro, and 5ml lime juice.

Menopause Benefits

This colourful black bean and veggie enchilada skillet is a fantastic way to support wellness during menopause. Black beans provide plant-based protein and fibre, which help maintain muscle strength, support digestive health, and keep you feeling satisfied. Sweet corn and green bell pepper add vibrant colour and a mix of antioxidants, vitamins, and minerals that promote immune function and energy. Zucchini and onion add extra fibre and phytonutrients, while garlic and cumin infuse the dish with aromatic flavours and beneficial compounds that support heart health. Enchilada sauce and corn tortillas create a comforting, satisfying base, and cheddar cheese adds a delicious source of calcium and protein for strong bones. Creamy Greek yogurt and avocado offer healthy fats, probiotics, and vitamin E, all of which nourish the skin and support hormonal balance. Fresh cilantro and a splash of lime juice add a burst of freshness and extra antioxidants. This meal is both hearty and uplifting, making nutritious eating enjoyable and supportive during menopause.

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