Quinoa and Black Bean Enchiladas
Often considered a "superfood," quinoa is a hearty whole grain that is high in protein and fiber. This recipe pairs it with a classic Tex-Mex filling of black beans and vegetables, and the enchiladas are finished with a simple salsa-like sauce made from tomatoes, green chilies, and cilantro. The result is a satisfying and easy-to-make weeknight meal.
While the origins of the enchilada are somewhat murky, it is believed that the dish dates back to pre-Columbian Mesoamerica. The Mayans and Aztecs are thought to have wrapped corn tortillas around various fillings, and these early versions of enchiladas were likely quite simple, consisting of little more than meat, beans, and vegetables. Over time, as the Spanish began to colonize Mexico, they introduced new ingredients to the region, such as cheese and tomatoes, and the enchilada began to evolve into the dish we know today.
Quinoa and Black Bean Enchiladas Quinoa and Black Bean Enchiladas Quinoa and Black Bean Enchiladas Quinoa and Black Bean Enchiladas
Prep time: 20 | Cook time: 20 | Serves: 6
Ingredients
  • 1 cup quinoa
  • 2 cups water
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 bell pepper, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 (10 ounce) can diced tomatoes with green chilies, undrained
  • 1/2 cup chopped cilantro
Instructions
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Cook quinoa according to package directions.
  3. In a large skillet, heat olive oil over medium heat. Add bell pepper, onion, and garlic and cook until softened.
  4. Stir in black beans, tomatoes, and cilantro. Bring to a simmer and cook for 10 minutes.
  5. Spread 1/2 cup of the quinoa mixture down the center of each tortilla. Roll up tortillas and place seam side down in a greased 9x13 inch baking dish.
  6. Pour remaining quinoa mixture over enchiladas. Bake for 20 minutes, or until heated through.
  7. Serve immediately.
Why It Works
  • Quinoa is a hearty grain that provides a good source of protein and fiber.
  • Black beans are a good source of protein and antioxidants.
  • Bell peppers and onions add sweetness and crunch to the filling.
  • Garlic adds a savory flavor to the filling.
  • Tomatoes and green chilies add a bit of heat and acidity to the sauce.
  • Cilantro adds a fresh, herbaceous flavor to the dish.