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Main mealVegetarianBalancedLegumes€€

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 medium 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 time20 min

Cook time30 min

Total time50 min

Servings4

Recipe

For the filling

Sweet potatoes, orange flesh, without skin, raw1 mediumBeans, black, canned400 gSpinach, baby100 gOnions, red, raw1 mediumGarlic, raw2 cloveSpices, caraway seed1 tspOil, olive, extra virgin1 tbspTortilla, wheat flour, shelf stable8 large

For the sauce and topping

Tomato, roma400 mlSpices, pepper, red or cayenne0.5 tspCHILLI POWDER BLEND, CHILLI0.5 tspCheese, mozzarella, nonfat100 gAvocados, raw, all commercial varieties0.5 mediumCoriander (cilantro) leaves, rawSalt, table, iodized

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

Per servingTotal

Calories:644.4 kcal2577.7 kcal

Protein:27.4 g109.5 g

Carbohydrates:95.3 g381 g

Fiber:15.3 g61 g

Water:305.6 ml1222.5 ml

Fat:17.7 g70.6 g

Micronutrients

Sugar:7.2 g28.7 g

Saturated fat:2.5 g9.9 g

Cholesterol:4.5 mg18 mg

Sodium:1324.2 mg5296.6 mg

Potassium:1104 mg4415.9 mg

Calcium:532.1 mg2128.3 mg

Iron:6.7 mg26.9 mg

Magnesium:116.2 mg464.6 mg

Zinc:3 mg11.9 mg

Phosphorus:582.7 mg2330.7 mg

Vitamin C:34.2 mg136.6 mg

Vitamin A:141 µg563.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0.2 µg0.9 µg

Instructions

1Preheat 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.
2Add 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.
3In 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.
4Fill each tortilla with two tablespoons of the filling, roll it up tightly and place it seam-side down in the baking dish.
5Pour the remaining sauce evenly over the tortillas and sprinkle with grated cheese.
6Bake 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.