Meatless Monday: Black Beans and Corn Enchiladas

Hearty enchiladas loaded with black beans, corn, and shredded cheese make for an easy, healthy, one-casserole meal!


Happy Monday, friends!  How was your weekend?  I was so ready to pull out my boots and sweaters from storage, except that we had two unseasonably perfect, summer-like days this past weekend which threw me off course a little (I did get to bake up a loaf of that Pumpkin Spice Bread I was talking about!)  Not that I mind of course.  Saturday morning, we got up early and went for a little biking around town —  biking is a wonderful way to see New York City and man did we see the city in one day!

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We started in Central Park, where we made our way from the south of the park all the way to the north, then headed towards Dinosaur BBQ in Harlem for lunch.  It was my first time there and I was completely satisfied with my lunch choices — smoked wings, cornbread, Syracuse salt potatoes, and a half pint later, I was a happy gal!

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After a satisfying lunch, we continued biking up along the Hudson to George Washington Bridge, before heading back all the way down to World Trade Center.

george-washington-bridge-collageBy the time we were done, we had biked at least 20 miles.  It was a good exercise, but I definitely felt the sores afterwards!  Sunday morning, we met up with friends for dim sum before heading over to Brooklyn Brewery for some of their special brews.

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The rest of the weekend was spent resting our feet and getting ready for the work week.  Being prepared is the key to success, and especially so when it comes to eating well.  When it comes to work, I’m pretty meticulous about setting aside and ironing my clothes for the week, and packing my breakfast and/or lunches the night before.  When it comes to cooking, however, it’s a hit-or-miss for me from week to week.  Sometimes, I think ahead and make bigger batches of soups and sauces so that I can quickly whip up something healthy throughout the week — it really does make meal time so easy.

Here’s a quick and easy meatless enchilada casserole using a big batch of black beans I made ahead few weeks ago.  I love enchiladas, especially ones loaded with black beans.  They are packed with proteins and fiber, and make for quite a filling meal.

I usually make a big batch of black beans and get several meatless meals out of it: black beans and rice for dinner, huevos rancheros for breakfast, and maybe black bean quesadillas for lunch another day.  For this dish though, you’d want to simmer it slowly so that most of the liquid evaporates.   I then take a potato masher to break down the beans slightly, until the texture becomes thick and creamy like refried beans, except that it is much healthier and without the lard.


You can assemble right before you’re ready to finish it in the oven or you can do it ahead of time.  Just keep the casserole tightly wrapped in the freezer until you’re ready to cook.  Dinner has never been so easy!


Meatless Monday: Black Beans and Corn Enchiladas

Serves: 4

Hearty enchiladas loaded with black beans, corn, and shredded cheese make for an easy, healthy, one-casserole meal!


1 tbsp olive oil
1 medium onion, diced
2 cloves garlic, minced
1 15-oz can black beans, drained and rinsed
½ cup water
½ tsp dried oregano
½ tsp ground cumin
Salt and pepper, to taste
1 ½ cup enchilada sauce, divided (I used Trader Joe’s)
1 cup fresh or frozen corn kernels, sautéed with olive oil
6-inch corn tortillas (6-8, depending on how much filling you use)
1 cup cheddar or Monterrey Jack cheese, shredded
Cilantro, optional
Sour cream, optional

In a medium saucepan, heat oil over medium heat and cook onions for about 5 minutes until softened. Add garlic and cook for an additional minute. Add black beans, water, oregano, and cumin. Bring to a boil then reduce to a simmer until most of the liquid has evaporated, about 15 minutes. Season with salt and pepper to taste. Mash with a fork or potato masher, and set aside for later use.

Preheat oven to 350F. Coat a 8” x 12” baking dish with cooking spray and cover the bottom with ½ cup of enchilada sauce. Place some bean mixture and corn in the center of tortilla, roll up and place into the prepared baking dish, seam-side down. Repeat with remaining tortillas. Pour remaining enchilada sauce over enchiladas and top with shredded cheese. Bake for 30 minutes until the cheese is melted and bubbly.

Serve with cilantro and sour cream if desired.

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