Diabetic Cooking


Black bean and vegetable enchiladas

Preparation time: 15 minutes. Baking time: 20 minutes.


  • Vegetable cooking spray
  • 1 can plus 1 can (16 ounces each) black beans, rinsed and drained
  • 1 cup chopped onion
  • 1 green pepper, chopped
  • 2 tablespoons vegetable broth
  • 1 cup plus 1 cup picante sauce
  • 12 medium corn tortillas
  • 1 cup chopped tomatoes
  • 1/2 cup reduced-fat shredded Cheddar cheese
  • 1/2 cup reduced-fat shredded mozzarella cheese
  • 3 cups shredded lettuce
  • Light sour cream, for garnish (optional)


Preheat oven to 350°F and coat a 9″x13″ baking pan with vegetable cooking spray. Mash one can of the beans with a spoon or in a blender or food processor; set aside. Sauté the onion and green pepper in the vegetable broth until tender, about 2 to 3 minutes. Add 1 cup picante sauce, the mashed beans, and the can of whole beans. Stir the mixture and heat thoroughly. Spoon about 1/3 cup of the bean mixture down the center of each tortilla and roll it up. Place the tortillas seam-side down in the baking pan. Combine the remaining cup of picante sauce and the tomatoes; spoon over enchiladas. Cover with foil and bake for 15 minutes. Uncover, sprinkle with cheeses, and bake, uncovered, for 5 more minutes. To serve, place 1/2 cup lettuce on each plate and top with two enchiladas. Garnish with sour cream, if desired.

Yield: 12 enchiladas. Serving size: 2 enchiladas.

Nutrition Facts Per Serving:
Calories: 298, Carbohydrates: 59 g, Protein: 15 g, Fat: 5 g, Saturated Fat: 2 g, Sodium: 807 mg, Fiber: 12 g

Exchanges per serving: 3 starch, 1 lean meat. Carbohydrate choices: 3.

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.