Black Bean and Avocado Enchiladas

iStock_000014807979LargeFor a nutritious meal high in fiber and protein, pair black beans with avocados. You’ll also get a healthy serving of B vitamins and folic acid.

Just remember that canned black beans, while convenient, are loaded with sodium. So, rinse them with water.


2 tablespoons olive oil

1 cup diced onion

1 tablespoon minced garlic cloves

1/4 teaspoon kosher salt

1/4 ounce dried Mexican oregano

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/8 teaspoon ground black pepper

1 1/2 cups canned black beans, drained and rinsed

3 cups diced avocado

12 6-inch corn tortillas

1 cup canned red enchilada sauce

1/4 cup chopped cilantro


Heat oil in pan, and saute onions and garlic. Add the salt, spices and black beans. Cook until heated through. Place in a food processor and pulse to mash. Leave coarsely ground. Transfer to a bowl and gently fold in diced avocados. Set aside.

Heat tortillas to make pliable either in a steamer, microwave or oven. Pour a quarter of the enchilada sauce into a baking pan and spread evenly. Roll 1/3 cup of filling into each tortilla and place seam down in the pan. Pour remaining sauce on top. Bake covered at 350 degrees until heated through, about 20 to 30 minutes. Serve garnished with fresh chopped cilantro.

Nutritional information

A two-enchilada serving includes:

375 calories

10 grams protein

48 grams carbohydrates

19 grams total fat

3 grams saturated fat

0 milligrams cholesterol

504 milligrams sodium

14 grams dietary fiber


This article appears in the spring 2015 issue of Upstate Health magazine.



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