Black Bean Tacos or Enchiladas

Black Bean Tacos or Enchiladas recipe videos

Black Bean Tacos or Enchiladas are a staple of Mexican and Tex-Mex cuisine, featuring seasoned black beans wrapped in corn or flour tortillas. Tacos are typically served open or folded, while enchiladas are rolled and covered in a chili-based sauce, often baked with cheese. Both dishes are commonly garnished with fresh ingredients like cilantro, onions, salsa, and avocado.

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🍽️ Nutrition at a glance

This dish is a good source of plant-based protein and complex carbohydrates, with a moderate amount of fat depending on the cheese and oil used. A typical serving provides significant fiber and key nutrients like iron, folate, and magnesium, with a calorie range of approximately 300-500 calories per serving.

Nutrition breakdown

Calories	350 kcal
Protein	15 g
Carbs	45 g
Fat	12 g
Fiber	10 g
Sugar	4 g
Sodium	650 mg
Iron	3.5 mg
Folate	180 mcg
Magnesium	70 mg
Potassium	450 mg
Vitamin B1 (Thiamin)	0.3 mg
Vitamin B6	0.2 mg
Phosphorus	180 mg
Zinc	2.0 mg

Per 2 tacos (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

Black beans are a traditional Mesoamerican crop that has been cultivated for thousands of years, making them a deeply historical ingredient. Nutritionally, they are unique for their high anthocyanin content—the same antioxidant found in blueberries—which contributes to their dark color and health benefits.