Mexican Enfrijoladas Casserole Recipe Is a High-Fiber, High-Protein Dinner (30 Minutes) by Donna John
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If you're looking for simple Mexican comfort food, this is the recipe for you. Enfrijoladas is one of the most popular enchiladas in Mexican, and is said to date back to the Mayans and Aztecs. Instead of dipping corn tortillas in enchilada sauce, the tortillas are coated in beans, usually black beans but sometimes pinto beans. It's said that enfrijoladas were popular in Mexico because of the nutritional value – beans have many health benefits – and the inexpensive ingredients.
This is an high-protein and high-fiber enfrijoladas recipe I discovered in an America's Test Kitchen magazine. Instead of being rolled, these enfrijoladas are folded into quarters and "shingled" (overlapping) in the baking pan. The authentic Mexican recipe is simple to make and your ingredient list is not too long: black beans, chicken broth, onion, jalapeno, garlic, chili powder, oregano, cumin, tomato paste and corn tortillas. For garnish you'll need fresh cilantro and green onions. To make this recipe vegetarian, use vegetable broth instead of chicken broth.
Serve these hearty vegetarian enfrijoladas for lunch or dinner with your favorite side dishes. I served mine with a salad and sliced avocado, and garnished with chopped red onions in addition to the cilantro and green onions.
Read about the health benefits of fiber and the health benefits of protein.
Cuisine: Mexican
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6
Ingredients
- 30 ounces (2 cans) black beans, rinsed and drained
- 14 ounces (1 can) chicken broth (to make this recipe vegetarian, use vegetable broth)
- 1 tablespoon cooking oil (I used olive oil)
- 1 onion, chopped
- 1 jalapeno, seeded, ribs removed and minced (For spicier enfrijoladas, leave the jalapeno seeds and ribs intact)
- 1/2 teaspoon salt (or to taste)
- 3 cloves garlic, minced
- 2 teaspoons chili powder
- 2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
- 1 teaspoon ground cumin
- 2 tablespoons tomato paste
- 12 corn tortillas
- 4 ounces Monterey Jack cheese, Colby-Jack or your favorite Mexican cheese
- chopped green onions, for serving
- chopped fresh cilantro, for serving
Here's how to make it:
- Put 2 cups of the rinsed black beans into a blender or food processor. Puree until smooth. (Try pinto beans instead of black beans.)
- Add the remaining beans.
- Pulse a few times to coarsely ground.
- Heat the oil in a skillet. Add the onion and jalapeno and cook until soft, about 5 minutes. Add the garlic, chili powder, ground cumin and oregano. Cook, stirring, about 30 seconds.
- Add the tomato paste and salt. Cook, stirring, 1 minute.
- Pour the bean puree into the skillet and cook until thickened, about 3 minutes. Let the mixture cool slightly.
- Spray both sides of each corn tortilla with nonstick cooking spray and stack on a plate. Wrap in a damp paper towel. Microwave for 1 minute.
- Take one tortilla at a time, dip both sides into the beans to coat, fold into quarters and shingle them in a 13x9-inch baking pan in either three rows of four or two rows of six. (Be sure to let the bean mixture cool slightly before coating the tortillas so they're easier to handle.)
- Add the remaining chicken broth to the remaining bean puree.
- Stir to combine.
- Pour the bean mixture over the tortillas.
- Sprinkle with the shredded cheese.
- Bake in a preheated 400-degree F oven for 10 minutes. Garnish with chopped green onions and cilantro.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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