Black Bean And Rice Enchiladas
This chef-curated Black Bean And Rice Enchiladas offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 29g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 333 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Black Bean And Rice Enchiladas offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Black Bean And Rice Enchiladas to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Black Bean And Rice Enchiladas, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1 green pepper, chopped
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon olive oil
- 1 (15 ounce) can black beans,
- rinsed and drained
- 1 (14.5 ounce) can diced tomatoes
- and green chilies
- 1/4 cup picante sauce
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon crushed red pepper
- flakes
- 2 cups cooked brown rice
- 8 (6 inch) flour tortillas, warmed
- 1 cup salsa
- 1 cup reduced fat shredded
- Cheddar cheese
- 3 tablespoons chopped fresh
- cilantro leaves
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
In a large nonstick skillet, saute the green pepper, onion and garlic in oil until tenderStep 2: Technique & Execution
Add the beans, tomatoes, picante sauce, chili powder, cumin and red pepper flakes; bring to a boilStep 3: Technique & Execution
Reduce heat; simmer, uncovered, until heated through and mixture thickensStep 4: Technique & Execution
Add rice; cook 5 minutes longer or until heated throughStep 5: Technique & Execution
Spoon a rounded 1/2 cup down the center of each tortillaStep 6: Technique & Execution
Fold sides over filling and roll upChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 333 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 29g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 24g | Complex, slow-digesting dietary fiber |
| Fat | 13g | Wholesome dietary lipids for micronutrient absorption |
Black Bean And Rice Enchiladas
This chef-curated Black Bean And Rice Enchiladas offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: In a large nonstick skillet, saute the green pepper, onion and garlic in oil until tender
Technique & Execution: Add the beans, tomatoes, picante sauce, chili powder, cumin and red pepper flakes; bring to a boil
Technique & Execution: Reduce heat; simmer, uncovered, until heated through and mixture thickens
Technique & Execution: Add rice; cook 5 minutes longer or until heated through
Technique & Execution: Spoon a rounded 1/2 cup down the center of each tortilla
Technique & Execution: Fold sides over filling and roll up
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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