Monday, October 10, 2011

Recipe - Meatless Monday: Black bean enchilada bake

I haven't really cooked Mexican since I started reading labels in the supermarket aisles and recoiled with horror at the list of numbers, preservatives & unpronouncables on the back of Taco seasoning mix.  As I'd never really given it much thought I assumed I couldn't recreate Mexican flavouring with natural ingredients.  Not only was I wrong, but I realised I've been missing out all this time, dang!  However, now is as good a time as any to get back on the Mexican horse and ride it into the kitchen.

I'd also go out on a limb & suggest the basic flavours could be adapted for tacos & burritos. Arriba!


2 cups chopped onion (I used only one small cocktail onion & the flavour was fine)
1 1/2 cups chopped red capsicum
2 zucchini, grated
2 garlic cloves, minced
3/4 cup salsa or good quality tomato passata
2 teaspoons ground cumin
1 cup black beans or a 400g tin if you can find them
3 square corn wraps (the recipe called for 12 6-inch corn tortillas but I preferred to use wraps without numbers & preservatives, alternative you could use those flat round corn chips)
2 cups grated cheese
fresh coriander leaves to garnish (optional)
3 tomatoes chopped (optional)
1/2 cup sour cream or natural yogurt (optional)
1/2 cup sliced black olives (optional)


Preheat oven to 180/350 degrees.

Measure 1 cup black beans & cook in boiling water for around 50 minutes, until they are soft.  Combine onion pepper, garlic, salsa, cumin, zucchini and black beans in large skillet and bring to simmer over medium heat. Cook, stirring for 3 minutes.

Place one corn wrap in the bottom of a 23cm (9 in) square baking dish. Spread half of bean mixture over tortillas and sprinkle with half of the cheese. Repeat layering process with remaining wrap, bean mixture and cheese.

Cover dish with foil and bake for 15 minutes. Garnish with tomatoes, sour cream and olives if you're not watching your weight. Vegans can leave out the cheese & yogurt and use a vegan cheese with nutritonal yeast or just leave it out entirely.  I served the bake with yogurt, coriander and a big green salad.  Served 2 hungry adults with 1 serving leftover to freeze. Adapted from the recipe found on


  1. Hi liesa, that looks like tomorrow night's dinner!

  2. Hey Sharon, it is delicious, hope you enjoy it xx

  3. If you read "the list of numbers, preservatives & unpronouncables on the back of" most items in a supermarket - you would run out of the door screaming and pulling your hair. They can be naaasty!
    But then again, by reading the ingredients in a product, we know what to buy and what not to try.

  4. Hi @Amateur Cook ツ - I guess it's all about minimising the amount of processed food as much as possible. That's why I try not to buy too much food at the supermarket! Farmers' markets & health food stores all the way ;-)


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