Nourish Family Nutrition & Therapy

Black Beans

Creamy Black Bean Enchiladas

Enchiladas are one of my family’s favorite go-to weeknight dinners. Eating more beans as a source of protein is a great way to include soluble fiber and vitamins, as well as being economical. This week, I made enchiladas using black beans and the whole family loved them.  

They only took about 30 minutes from start to finish. Try this easy 30-minute recipe for black bean enchiladas!

Creamy Black Bean Enchiladas


  • 1 small onion, chopped fine
  • 1 clove garlic, crushed
  • Hot sauce to taste
  • 2 cans black beans, undrained
  • 12 oz enchilada sauce
  • 1/4 cup sour cream
  • 4 ounces shredded Mexican-blend cheese
  • 8 whole wheat or corn tortillas, soft taco sized


  • Cook onion in a large skillet sprayed with cooking spray until it is soft and lightly browned. Add garlic and cook and additional 30 seconds.
  • Add both cans of black beans with all their liquid and hot sauce to taste. Turn heat down to low and mash beans with a potato masher as they cook.
  •  Cook, uncovered, for 15 or so minutes until most of the liquid is gone. Occasionally mash and stir the beans as they cook.
  • In a shallow dish, whisk together the enchilada sauce and sour cream. Assemble enchiladas by coating both sides of a tortilla with sauce, then fill with beans and some of the cheese, dividing beans and cheese between the 8 tortillas.
  • Lay the assembled enchiladas in a 9 x 13 pan, pour the additional sauce across the top of the enchiladas. Bake in a preheated 400 degree oven until the ends of the tortillas are beginning to get brown and crisp, about 10 minutes.

Black Bean Enchiladas Label

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