The Best Veggie Enchiladas

Frequently Asked Questions

• Are corn and black beans good for you?

  While you might not appreciate the gas they can produce, beans pack a nutritional punch. Loaded with vitamins, minerals, antioxidants and fiber, beans present a robust package of health benefits. Regularly eating black beans can improve gut health, boost immunity and reduce inflammation—which means they may help reduce the risk of chronic diseases, like heart disease and cancer. The fiber helps reduce cholesterol, and the potassium in beans helps keep blood pressure in a healthy range. Eating beans can also help stabilize blood sugar and lower the risk of type 2 diabetes.

  
  

  Somewhere along the line, corn got a bad rap for being nutritionless. Nothing could be further from the truth. Corn is a low-fat food with a mix of saturated, monounsaturated and polyunsaturated fats. Almost half of this fat is polyunsaturated, and mono- and polyunsaturated fats are heart-healthy fats. Corn also has fiber and resistant starch—a type of carbohydrate that digests slowly. This means that corn will help you feel full and satisfied longer. Corn is also loaded with antioxidants, in particular, lutein and zeaxanthin, which help protect vision.

• Is red enchilada sauce healthy?

  Red enchilada sauce is made of nutrient-dense ingredients—typically some sort of tomato puree, vinegar and spices. As their vibrant color suggests, tomatoes are loaded with antioxidants, an excellent source of vitamin C and a good source of vitamin K and potassium. All in all, the nutrients in tomatoes support heart health and can help lower blood pressure and stroke risk. The spices and herbs in red enchilada sauce also help reduce inflammation. Less inflammation means lower chronic disease risk. With that said, some enchilada sauces are high in sodium, so read the label and choose one with less than 300 mg of sodium per serving.

• Is cheese good for you?

  Cheese is full of protein and calcium, and also contains probiotics—those good-for-your-gut bacteria that not only improve gut health but overall health, as well. And while cheese tends to be high in saturated fat, there is some evidence that the type of saturated fat in cheese may not be harmful—and may even be helpful—to your heart.

• What vegetables should I use for the filling of the enchiladas?

  We use orange bell pepper, red onion, zucchini, corn and black beans as the filling for the enchiladas, but you can substitute yellow squash for the zucchini and poblano pepper for the orange bell pepper if you want to add some heat. Try no-salt-added pinto beans as a substitute for black beans for their soft, creamy and earthy flavor that would work well in the enchiladas.

• What type of tortillas should I use for the enchiladas?

  Corn tortillas work best in this recipe. Use your favorite store-bought brand or homemade corn tortillas. Although corn tortillas are often used for enchiladas, you may use flour tortillas if that’s what you have on hand. Note that using flour tortillas will alter the nutritional profile of the recipe.

• How do I assemble the veggie enchiladas without them falling apart?

  To prevent the veggie enchiladas from falling apart, place the filled tortillas seam-side down in the prepared baking dish.