Want healthy meals your kids will love?

Black Bean and Corn Enchiladas

No Comments

Black Bean and Corn Enchiladas

2.34 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Black Bean and Corn Enchiladas
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 6
Calories: 454kcal


  • 1 tablespoon olive oil
  • 1 medium onion
  • 1 medium bell pepper, red
  • 1 clove garlic
  • 1 teaspoon cumin, ground
  • 1 teaspoon oregano, dried
  • 15 ounce black beans, canned
  • 1 cup corn, frozen
  • 1/3 cup salsa
  • 1/4 cup sour cream
  • 1/8 teaspoon salt
  • 2 cup enchilada sauce
  • 6 medium tortilla, whole wheat
  • 2/3 cup cheddar cheese, shredded


  • 1/3 cup salsa
  • 1/4 cup sour cream
  • 1 medium avocado

Serve With

  • 2 cup grapes


  • Preheat oven to 350° F. Heat oil in a large sauté pan or skillet.
  • Dice onion and pepper; add to hot skillet and cook for 1-2 minutes. Mince garlic and add to skillet, along with cumin and oregano; continue cooking until onions and peppers are soft.
  • Drain and rinse can of black beans; add about 1/2 to the skillet.
  • Mash the remaining beans with a potato masher or the back of a fork, then add to the skillet as well, along with corn and 1/3 cup salsa. Cook until heated through.
  • Stir in 1/4 cup sour cream and salt to taste (if desired).
  • Spread about 1/2 cup of the enchilada sauce over the bottom of a baking dish.
  • Lay out tortillas one at a time on top of sauce. Spoon the vegetable mixture evenly into the center of each tortilla, then roll up tightly leaving the ends open; place seam down in the pan.
  • Pour the remaining enchilada sauce over the enchiladas, using more or less according to preference.
  • Bake for 10 minutes, then sprinkle with shredded cheese and bake another 10 minutes until cheese is melted and bubbly.
  • Top with salsa, sour cream, and avocado slices; serve grapes on the side.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 454kcal | Carbohydrates: 61g | Protein: 15g | Fat: 18g | Saturated Fat: 7g | Cholesterol: 19mg | Sodium: 1530mg | Fiber: 16g | Sugar: 20g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published.

Recipe Rating