Black Bean & Corn Enchiladas

Black Bean & Corn Enchiladas

Carrots and Cake Nita Sharda

Carrots and Cake Nita Sharda

More than any other type of cuisine, I must admit I adore Mexican inspired dishes. Perhaps in a previous life I was a Latin woman or this may all be thanks to a dear friend of mine, who happens to be part Mexican. Either way, it's a win win situation. I first discovered this recipe in the coveted Dietitians of Canada Cook! cookbook. I love that it's a meatless dish and nicely pairs black beans and cheese, without it being too heavy. It's also super easy to adapt. I've added a variety of other vegetables that I have on hand like diced zucchini or left over sweet potato cubes. Give the recipe a try and don't forget to leave a comment!

Espero que tengas un buen día.

I paired this dish with a simple guacamole and a side of corn tortilla chips proudly made in Manitoba (courtesy of La Cocina Foods). When time permits, it's also very nice with a fresh salsa and chopped cilantro.

Black Bean & Corn Enchiladas


PREP TIME: 30 mins
COOK TIME: 30 mins
TOTAL TIME: 1 hour
Serves: 5 - 6


  • 1 tsp canola oil

  • 1 ½ cups chopped red bell peppers

  • 1 cup chopped onion

  • 2 cloves garlic, minced

  • 2 plum tomatoes, coarsely chopped

  • 1 can (19 oz) black beans, drained and rinsed

  • ½ cup thawed frozen corn kernels

  • 1 tsp chili powder

  • ¼ tsp freshly group black pepper

  • 8 8" whole wheat flour tortillas

  • 2 tbsp butter

  • 2 tbsp all-purpose flour

  • 1 cup vegetable broth

  • ½ cup light sour cream

  • 1 cup shredded Monterey Jack or Cheddar cheese

  • ¼ cup chopped cilantro


  • In a nonstick skillet, heat oil over medium heat. Saute red peppers and onion for 4 to 5 minutes or until softened. Add garlic and sauté for 30 seconds. Stir in tomatoes, beans, corn, chili powder and pepper.

  • Divide bean mixture evenly among tortillas. Roll up burrito-style and place seam side down in prepared baking dish. Set aside.

  • Preheat oven to 350 degrees.

  • In a small saucepan, melt butter over medium heat. Whisk in flour and sauté for 30 seconds. Gradually whisk in broth and bring to a boil, whisking the entire time until thick—about 2 – 3 minutes. Remove from heat and stir in sour cream. Pour sauce over tortillas and sprinkle with cheese.

  • Bake in preheated oven for 20 minutes or until cheese is melted and sauce is bubbling.

  • Garnish with cilantro.





  With Love, Carrots and Cake,

Creamy Chicken and Chorizo Pasta

Creamy Chicken and Chorizo Pasta

Nita's Breakfast Muffin

Nita's Breakfast Muffin

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