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Nutritious Vegetarian Enchiladas with Sweet Potato and Black Beans

Name: Nutritious Vegetarian Enchiladas with Sweet Potato and Black Beans
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 1 large Sweet potatoes, orange flesh, without skin, raw; 400 g Beans, black, canned; 100 g Spinach, baby; 1 medium Onions, red, raw; 2 clove Garlic, raw; 1 tsp Spices, caraway seed; 1 tbsp Oil, olive, extra virgin; 8 large Tortilla, wheat flour, shelf stable; 400 ml Tomato, roma; 0.5 tsp Spices, pepper, red or cayenne; 0.5 tsp CHILLI POWDER BLEND, CHILLI; 100 g Cheese, mozzarella, nonfat; 0.5 medium Avocados, raw, all commercial varieties; Coriander (cilantro) leaves, raw; Salt, table, iodized

Prepare delicious vegetarian enchiladas, packed with fiber and antioxidants. The perfect combination of sweet potato, black beans and a homemade spiced sauce.

Prep time

20 min

Cook time

30 min

Total time

50 min

Servings

Recipe

For the filling

Sweet potatoes, orange flesh, without skin, raw

1 large

Beans, black, canned

400 g

Spinach, baby

100 g

Onions, red, raw

1 medium

Garlic, raw

2 clove

Spices, caraway seed

1 tsp

Oil, olive, extra virgin

1 tbsp

Tortilla, wheat flour, shelf stable

8 large

For the sauce and topping

Tomato, roma

400 ml

Spices, pepper, red or cayenne

0.5 tsp

CHILLI POWDER BLEND, CHILLI

0.5 tsp

Cheese, mozzarella, nonfat

100 g

Avocados, raw, all commercial varieties

0.5 medium

Coriander (cilantro) leaves, raw

Salt, table, iodized

Pan, Baking dish (approx. 20x30 cm), Small saucepan, Knife and cutting board

Per servingTotal

Calories:561.3 kcal2245.3 kcal

Protein:25.3 g101.2 g

Carbohydrates:80.2 g320.8 g

Fiber:13.5 g53.8 g

Water:275.3 ml1101.1 ml

Fat:16 g64.1 g

Micronutrients

Sugar:4.8 g19.3 g

Saturated fat:2.2 g8.9 g

Cholesterol:4.5 mg18 mg

Sodium:1175.8 mg4703 mg

Potassium:931.5 mg3725.8 mg

Calcium:492.8 mg1971.1 mg

Iron:6 mg23.8 mg

Magnesium:106.2 mg424.9 mg

Zinc:2.8 mg11 mg

Phosphorus:529.1 mg2116.2 mg

Vitamin C:29.7 mg118.8 mg

Vitamin A:141 µg563.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.2 µg0.9 µg

Instructions

Preheat the oven to 200 °C. In a pan, sauté the chopped onion and diced sweet potato in olive oil. Cook for about 10 minutes over medium heat, until the potato softens.

Add the crushed garlic, cumin, black beans and fresh spinach. Stir just long enough for the spinach to wilt. Season with salt and pepper to taste.

In a small saucepan, prepare the sauce: mix the tomato passata, smoked paprika and chili. Heat for 5 minutes to let the flavors combine. Spread 2 to 3 tablespoons of this sauce on the bottom of the baking dish.

Fill each tortilla with two tablespoons of the filling, roll it up tightly and place it seam-side down in the baking dish.

Pour the remaining sauce evenly over the tortillas and sprinkle with grated cheese.

Bake in the oven for 15–20 minutes, until the cheese has melted and the edges of the tortillas are slightly crispy. Before serving, add sliced avocado and fresh herbs.

Nutritional benefits

Thanks to the high content of dietary fiber and complex carbohydrates from the sweet potato, this meal provides a lasting feeling of fullness and stable energy levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.