Black Bean Enchiladas
Black bean enchiladas? Sounds good, I’ll have some. Oh! You want the recipe you say? Well, fine…
Black bean enchiladas are a great recipe – black beans mixed with vegetables, wrapped up and baked in sauce. What’s there not to like? Besides, by substituting meat for black beans in this recipe, you are not just doing your taste buds a favour. You’re doing good for your body, for animal welfare and for the environment.
Your body loves black beans. They are full of protein, minerals, and fibre. Black beans actually have the most fibre of any sort of bean known to man! That’s the best of an already over-performing class. All beans are good for fibre.
Black beans also have no cholesterol – so no heart disease for you – and they have two and a half times the amount of iron than beef has.
Not bad for such a small bean!
Besides that by choosing black beans over our chopped up animal friends you save them from a grizzly fate. And you save the environment from one of the most wasteful farming practices around (grow food to feed to animals to eat for food… what?).
So you can feel good about that.
I’ve waxed lyrical on all the benefits of substituting black beans for meat in your enchiladas, but maybe I sound just cut to the chase and give you the recipe.
1 green pepper
3 medium cloves of garlic
1 1/2 medium onions
5 medium tomatoes
1 1/2 cups of dry black beans + 1 tsp baking soda, or 1 can of canned black beans
2 cups cooked rice
2 tablespoons nutritional yeast flakes
2 tablespoons peanut butter, almond butter, or tahini
A squeeze of lemon
chili pepper (dry or fresh), according to your own discretion
8 wheat tortillas
Leaf coriander (cilantro)
If you’re preparing black beans from dry, soak them overnight with the baking soda. Then pour away the soaking water and put the black beans in a pan with new water. Boil until tender, about 25 minutes.
Preheat the oven to 180C / 350F.
Chop 1 onion, leave the other half for now. Chop the green pepper in 1 1/2 cm (1 inch) squares. Crush or finely chop the garlic. Add all of this to a frying pan, and fry until the onion is tender, 5-10 minutes.
Chop 3 tomatoes quite well. Add to the pan with the beans and chili pepper. Add salt to taste.
Cook for a while; the tomato will sweat liquid, so keep cooking until the liquid has mostly reduced. Add the rice, yeast flakes, nut butter, and a squeeze of lemon. Stir until this is well mixed.
Prepare, meanwhile, the “salsa”. Chop the rest of the onion finely. Chop the rest of the tomatoes quite well. Add salt to taste.
Now place about 1/2 cup of the bean mixture into the centre of each of your tortillas. Fold into little packages. Place them into a baking dish, making sure the seam is at the bottom.
Spoon the salsa on top. Cover the baking dish with foil. Add to oven and bake for 25 minutes.
Remove and sprinkle the top with chopped leaf coriander. Serve!