Black Bean Enchiladas with Pumpkin Sauce

Add an extra burst of great nutrition to bean enchiladas by weaving pumpkin into the sauce.

And while you’re at it, boost the nutrition in these family-pleasing enchiladas even more with fiber-filled black beans, baby spinach, corn kernels, low-fat cheese, and 100% whole wheat flour tortillas.

1 cup of pumpkin has just 30 calories, but those 30 calories pack a giant nutritional punch. Pumpkin contains nutrients like vitamins A and C, niacin, potassium, and fiber.

I love adding pumpkin to savory dishes as well as pancakes, muffins, quick breads, and dessert.

Fresh herbs like cilantro really wow me here at Liz’s Healthy Table. They bring big, bright flavors to recipes, help home cooks cut back on the need for lots of salt, they’re pretty to look at, and they’re packed with antioxidants. When I think of herbs—parsley, mint, cilantro, basil, rosemary, thyme—I think “vegetable.”

Cilantro is one of those love-it-or-hate-it foods (kind of like goat cheese, which, I’m happy to say, I also love). If you don’t love cilantro, use parsley instead.

Add this recipe to your weekly dinner rotation!

5.0 from 1 reviews

Black Bean Enchiladas with Pumpkin Sauce

 

Author: Liz

Nutrition Information

• Serves: 8

• Serving size: 1 enchilada
• Calories: 310

• Fat: 11g
• Saturated fat: 3g
• Carbohydrates: 41g
• Sodium: 730mg
• Fiber: 8g
• Protein: 16g

Recipe type: Dinner

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The idea for incorporating pumpkin into the enchilada sauce came from Stacey M., a mom and a fan from Eagle, CO. Stacey wrote: "Pumpkin has become a staple for us for all meals. I made enchiladas tonight. I use canned enchilada sauce and even the mild is a bit too spicy for the girls (they are 4 and 6), but I love spicy food. I puree the can of sauce with about ½ - ⅓ cup of canned pumpkin to cut the spice, add nutrition, and thicken it up. I don't think any of them have figured it out! My girls are pretty good eaters and love sour cream so I serve it with the enchiladas. Add a cup of milk and I can have my slightly spicy dinner that everyone will eat!!" Garnish with additional cilantro, chopped tomatoes, sliced olives, diced or sliced avocado, and lime wedges.

Ingredients

• 1 tablespoon expeller pressed canola oil
• 6 green onions, chopped (white and light green parts only)
• One 6-ounce bag baby spinach, roughly chopped
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 2 cups shredded reduced-fat Cheddar cheese, divided
• One 15-ounce can black beans, drained and rinsed
• 1 cup frozen corn kernels, thawed
• ½ cup roughly chopped fresh cilantro
• One 15-ounce can enchilada sauce (mild, medium, or hot)
• ½ cup canned 100% pure pumpkin
• Eight 8-inch whole wheat flour tortillas

Instructions

1. Preheat the oven to 375°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.
2. Heat the oil in a large nonstick skillet over medium heat. Add the green onions and cook, stirring frequently, until softened, 3 minutes. Add the spinach, cumin, and chili powder and continue to cook, stirring frequently, until wilted, 3 more minutes. Transfer the cooked veggies to a large bowl and set aside to cool, about 5 minutes. When cool, stir in 1 cup of the cheese, beans, corn, and cilantro until well combined.
3. Meanwhile, place the enchilada sauce and pumpkin in a medium-size bowl and whisk until well combined. Spread ½ cup of the mixture evenly on the bottom of the prepared baking pan.
4. To assemble the enchiladas, place ½ cup of filling down the center of each flour tortilla. Roll up tightly, tucking in the ends, and place seam side down in the dish. Cover evenly with the remainder of the sauce, sprinkle with the remaining 1 cup cheese, and bake, uncovered, until bubbly, about 20 minutes.

Notes

Each serving also provides 60% vitamin A, 25% vitamin C, 25% calcium, and 15% iron.

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