Butternut Squash & Black Bean Enchiladas
These Butternut Squash & Black Bean Enchiladas are a delightful fusion of flavors, combining the natural sweetness of roasted butternut squash with the hearty goodness of black beans. Packed with essential nutrients and fiber, this recipe not only satisfies your taste buds but also provides a wholesome and nutritious meal. The vibrant colors and rich textures make it a visually appealing dish suitable for any occasion. Let's dive into the kitchen and create a healthy, satisfying feast!
Ingredients:
For the Filling:
2 cups butternut squash, peeled and diced
1 can (15 oz) black beans, drained and rinsed
1 medium onion, finely chopped
1 bell pepper, diced (any color you prefer)
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon smoked paprika
Salt and pepper to taste
1 tablespoon olive oil
For the Enchilada Sauce:
2 cups tomato sauce (unsweetened)
1/2 cup vegetable broth
2 teaspoons ground cumin
2 teaspoons chili powder
1 teaspoon garlic powder
Salt and pepper to taste
Other Ingredients:
8 whole wheat or corn tortillas
1 1/2 cups shredded Mexican blend cheese (or your choice of cheese)
Fresh cilantro, chopped, for garnish
Greek yogurt for serving (optional)
Instructions:
1. Preheat the Oven:
Preheat your oven to 375°F (190°C).
2. Roast the Butternut Squash:
Toss the diced butternut squash with 1 tablespoon of olive oil, salt, and pepper.
Roast in the preheated oven for about 20-25 minutes or until tender. Set aside.
3. Prepare the Enchilada Filling:
In a large skillet, sauté the chopped onion and bell pepper over medium heat until softened.
Add minced garlic, ground cumin, chili powder, smoked paprika, and sauté for another minute.
Stir in the black beans and roasted butternut squash. Mix well and cook for an additional 5 minutes.
Season with salt and pepper to taste. Remove from heat.
4. Make the Enchilada Sauce:
In a medium saucepan, combine tomato sauce, vegetable broth, ground cumin, chili powder, garlic powder, salt, and pepper.
Simmer over low heat for about 5-7 minutes, stirring occasionally, until the sauce thickens slightly.
5. Assemble the Enchiladas:
Pour a small amount of enchilada sauce into the bottom of a baking dish.
Spoon the filling into each tortilla, roll them up, and place them seam-side down in the baking dish.
Pour the remaining enchilada sauce over the top of the rolled tortillas.
Sprinkle shredded cheese on top.
6. Bake:
Bake in the preheated oven for 20-25 minutes or until the cheese is melted and bubbly.
7. Serve:
Garnish with chopped cilantro and serve with a dollop of Greek yogurt or low-fat sour cream if desired.
Nutritional Benefits:
Butternut Squash:
Rich in vitamins A and C, promoting immune health.
High in fiber, aiding digestion and supporting gut health.
Contains antioxidants that contribute to overall well-being.
Black Beans:
Excellent source of plant-based protein for muscle maintenance and repair.
High fiber content helps regulate blood sugar levels and promotes a feeling of fullness.
Packed with folate, potassium, and iron, supporting heart health and preventing anemia.
Whole Wheat or Corn Tortillas:
Provides complex carbohydrates for sustained energy.
Contains fiber, promoting digestive health.
Whole grains contribute to overall heart health.
Vegetables (Onion, Bell Pepper):
Low in calories and high in vitamins and minerals.
Antioxidant-rich, aiding in the prevention of chronic diseases.
Enchilada Sauce:
Tomato sauce provides lycopene, known for its antioxidant properties.
Garlic and spices offer anti-inflammatory and immune-boosting benefits.
Cheese:
Good source of calcium and protein for bone and muscle health.
Adds a creamy texture and enhances the flavor of the dish.
Cilantro:
Packed with antioxidants, vitamins, and minerals.
Known for its potential anti-inflammatory and antibacterial properties.
Enjoy your delicious and nutritious Butternut Squash & Black Bean Enchiladas!