Cheesy bean enchiladas with chipotle sauce

I think the reason so many of us love food is because it provides a deep sense of satisfaction and comfort. 

These enchiladas are beyond satisfying: savory, smoky, soft, warm, cheesy… Yes, it really does taste as good as it looks! (Probably better, in fact.)

Cheesy bean enchiladas with chipotle sauce

Each enchilada is a parcel of black beans, green bell peppers and Monterrey Jack cheese, all smothered with a chipotle sauce. 

What are the nutrition benefit of this dish? Black beans are a source of fibre, protein, and low glycemic-index carbohydrates, they’ll keep you feeling full for a longer period of time. Making your own chipotle sauce means using less salt compared with store bought sauces, which can help lower your blood pressure. Finally, cheese is a good source of calcium for strong bones, and provides additional protein.

If you’re concerned about the fat content of the cheese– choose a low fat version, or use slightly less. Choosing to eat this dish slowly and mindfully can also reduce overeating and help you feel your best.

Cheesy bean enchiladas with chipotle sauce

Try these enchiladas for dinner. The warmth and mild spiciness from these freshly baked enchiladas is sure to heat you up on a cool day.

I’ve modified the original recipe to shorten the preparation time, so it’s even easier for the busy home cook. One trick I use is to prepare the filling and the sauce separately ahead of time, then assemble and bake on the day I want to eat! 

Cheesy bean enchiladas with chipotle sauce

Eat This Mindfully

Prepare: Take a few deep breaths and scan your body. Do you notice yourself holding tension in your stomach, shoulders, jaw, or anywhere else? If so, relax those areas as much as you can. What do you notice about your hunger and fullness levels?

Look: What do you notice about the appearance the enchiladas? What shapes do you see? What colours are there? 

Smell: Breath in the aromas of the dish. What stands out to you? What emotions or thoughts come to your mind as you smell this meal?

Taste: What do you find pleasurable about the taste? What do you notice about the flavours of the corn tortilla, beans, or the sauce? What’s the texture like? 

Check in: What changes do you notice in your hunger and fullness? How do you know when you’re ready to stop eating?

 

Cheesy Bean Enchiladas with Chipotle Sauce
Serves 6
Soft corn tortillas wrapped around seasoned black beans, green bell peppers, and Monterey Jack cheese, covered with home made chipotle sauce, more cheese, and baked until delicious.
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For the Sauce
  1. 1 tbsp vegetable oil
  2. 1 cup onion, diced
  3. 5 cloves garlic, minced
  4. 1/4 tsp salt
  5. 1.5 cups broth / water
  6. 1/2 tsp dried oregano
  7. 2 tbsp tomato paste
  8. 2 Roma tomatoes, diced
  9. 1 tsp ground cumin
  10. 3 chipotle peppers (dried and smoked jalapeno peppers), stemmed and seeded
  11. 1/4 tsp cayenne pepper powder (to taste)
  12. 1 tbsp lime juice
For the enchiladas
  1. 1 can black beans, rinsed and drained
  2. 2 cups shredded Monterey Jack cheese (~ 220 g), divided
  3. 1 green bell pepper, diced
  4. 1/2 tsp cumin powder
  5. pinch cayenne pepper powder (to taste)
  6. 12 corn tortillas
To garnish
  1. 2 green onions, thinly sliced
Instructions
  1. In a large sauce pan, saute onion in vegetable oil over medium heat until translucent. Add garlic and cook another minute.
  2. Add salt, broth/ water, oregano, tomato paste, diced tomatoes, cumin, cayenne pepper, and chipotle chilies. Stir to break up the tomato paste. Bring to a boil and simmer for 10 minutes.
  3. In batches, transfer the tomato sauce to a blender and blend until smooth. Add lime juice and stir until combined. Spread 1 cup of the sauce on the bottom of a 9 in x 13 in baking pan.
  4. Preheat oven to 400 degrees F.
  5. Mix black beans, half of the shredded cheese (1 cup), diced pepper, cumin, and cayenne in a bowl.
  6. Heat up corn tortillas according to package directions until soft and pliable. Working quickly, place about 2.5 tbsp of the filling inside each tortilla, and roll up. Place the enchilada seam-side down in the baking dish with chipotle sauce. Repeat for remaining enchiladas.
  7. Spread remaining sauce evenly on top of the enchiladas, and top with the remaining cheese (~1 cup).
  8. Cover with foil and bake for ~10-15 minutes, until cheese is melted and the enchiladas are heated through.
  9. Garnish with sliced green onions just before serving.
Notes
  1. Try serving this with a side of green beans (steamed or sauteed) or some freshly cut veggies and dip.
Adapted from My Recipes
Adapted from My Recipes
Mindful Nutrition http://www.mindfulnutrition.co/

Cheesy Bean Enchiladas with Chipotle Sauce
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