Black Bean and Spinach Enchiladas

Ingredients

• 30 ml (2 tbsp)olive oil
• 1 smallred onion, finely diced
• 1 headbroccoli, cut into small bite-sized pieces
• 1red pepper, chopped
• 5 ml (1 tsp)ground cumin
• 1.25 ml (1/4 tsp)ground cinnamon
• 250 g (10 oz)frozen spinach, thawed and drained
• 1 canblack beans, drained and rinsed (or kidney beans)
• about 100 g (1 cup), dividedshredded Mexican-style cheese
• 480 ml (2 cups), dividedred enchilada sauce
• 2.5 ml (1/2 tsp)salt
• to tasteblack pepper
• 8wholemeal tortillas

Instructions

1. 1

   Preheat the oven

   Heat the oven to 190°C (400°F).

2. 2

   Soften the onion

   Warm the olive oil in a large frying pan over a medium heat. Add the onion and cook, stirring often, for 5–7 minutes, until softened.

3. 3

   Cook the vegetables

   Add the broccoli and red pepper, stir, then lower the heat to medium-low. Cover the pan with its lid or a larger pan and cook for 8–10 minutes, stirring occasionally, until the broccoli is brighter green and beginning to turn golden at the edges.

4. 4

   Season the filling

   Stir in the cumin and cinnamon and cook for 30 seconds. Add the spinach and stir to combine.

5. 5

   Mix the filling

   Transfer the pan mixture to a bowl. Stir in the drained beans, a large handful of cheese (about 80 ml (1/3 cup)) and 30–60 ml (2–4 tbsp) of enchilada sauce. Season with 2.5 ml (1/2 tsp) salt and black pepper to taste.

6. 6

   Coat the dish

   Pour 60 ml (1/4 cup) of enchilada sauce into the prepared baking dish. Tilt the dish until the base is evenly coated.

7. 7

   Fill the tortillas

   Put 120 ml (1/2 cup) of vegetable filling in each tortilla, wrap it around the filling and place it seam-side down in the dish. Repeat with the remaining tortillas to make 8 enchiladas.

8. 8

   Top the enchiladas

   Drizzle the remaining enchilada sauce evenly over the tortillas, leaving their tips uncovered. Scatter the remaining cheese over the top.

9. 9

   Bake until golden

   Bake uncovered for 20 minutes, until the cheese has melted and turned golden. Serve with toppings of your choice.

What are enchiladas?

Enchiladas are tortillas wrapped around a filling and served with sauce; the dish has roots in Mexican cooking and has many regional and modern variations. This version takes an American-style approach, baking wholemeal tortillas with red enchilada sauce and cheese.

The filling combines black beans and spinach with broccoli, pepper and warm spices. Beans make it substantial, while the vegetables give the centre a mix of soft and slightly firm textures.

Nutrition and macros by portion

The nutrition label shows one serving as written: 302 calories, 0g protein, 0g carbs, 0g fat.

The tortillas and beans provide most of the carbohydrates, while olive oil and cheese contribute much of the fat; the beans and cheese also supply protein. Pair a portion with a fresh salad or extra vegetables for a more varied plate.

Build flavour in the pan

Onion first: cooking it for 5–7 minutes softens it before the other vegetables go in. Stir regularly so it cooks evenly in the oil.

Spices next: give the cumin and cinnamon 30 seconds in the pan before adding the spinach. This brief cooking step brings them into contact with the warm vegetables without leaving them in the pan too long.

Get the filling moisture right

Drain well: squeeze excess water from the thawed spinach and drain the beans thoroughly. A wet filling can make the tortillas soggy.

Sauce sparingly: add 2–4 tablespoons of sauce to the filling, just enough to bring it together. Keep the rest for coating the dish and topping the enchiladas.

Roll and arrange

Fill evenly: use about 120 ml (1/2 cup) of filling per tortilla so the eight rolls are similar in size. Avoid overfilling, which can make the tortillas difficult to wrap.

Seam-side down: arrange each rolled tortilla with its join against the base of the dish. This helps them stay closed as they bake.

Look for the right finish

Vegetables: the broccoli is ready for the filling when it has turned brighter green and is beginning to colour at the edges. The covered pan helps it soften without needing much added liquid.

Cheese: after 20 minutes uncovered, it should be melted and golden. If your oven heats unevenly, check the dish near the end of the stated baking time.

Serve with something fresh

These enchiladas are filling on their own, but a crisp green salad or sliced tomatoes make a simple contrast to the saucy bake. Add any toppings you enjoy, as suggested in the recipe.

For a shared meal, bring the baking dish to the table and serve the enchiladas while the cheese is still warm.

Recipe notes & tips

• Thaw and drain the spinach before starting so it does not water down the filling.
• Cut the broccoli into small, similar-sized pieces so it cooks evenly.
• Stir the vegetables occasionally while they cook under cover.
• Keep the tortilla filling to about 120 ml (1/2 cup) each for easier rolling.
• Leave the tips of the enchiladas uncovered with sauce, as directed, when adding the topping.
• Use a baking dish that fits all 8 enchiladas snugly.

Variations

• Use kidney beans: swap them for the black beans as suggested in the ingredient list.
• Change the cheese: use another shredded cheese blend in place of the Mexican-style blend.
• Adjust the spice: add more ground cumin if you prefer a stronger cumin flavour.
• Add fresh toppings: finish the baked enchiladas with toppings of your choice.
• Try different tortillas: use another type of tortilla if wholemeal is not available.

Common mistakes to avoid

• Wet spinach: drain it thoroughly after thawing so the filling does not become watery.
• Large broccoli pieces: cut them into small bite-sized pieces so they soften during the covered cooking time.
• Overfilling tortillas: measure about 120 ml (1/2 cup) of filling for each one to make them easier to wrap.
• Loose rolls: place the tortillas seam-side down in the baking dish to help keep them closed.
• Too much sauce in the filling: start with 2 tablespoons and add up to 4 tablespoons as needed.
• Covered baking: bake uncovered for the stated 20 minutes so the cheese can melt and turn golden.

How to store

Refrigerate leftover enchiladas in a covered container and eat within 3 days. Reheat in the oven until hot throughout, or microwave a portion until steaming; the tortillas may soften as they stand.

Frequently asked questions