Squash and Black Bean Enchiladas
Squash and Black Bean Enchiladas are a flavorful, baked Mexican-inspired dish featuring tortillas filled with a savory mixture of tender squash, protein-rich black beans, and often onions and spices, all rolled up and smothered in a rich enchilada sauce before being baked with melted cheese. This vegetarian take on the classic enchilada hails from Mexican and Tex-Mex culinary traditions, where it's celebrated for its hearty, comforting texture and vibrant flavors.
🍽️ Nutrition at a glance
This dish is typically well-balanced, offering a good source of complex carbohydrates from the tortillas and squash, plant-based protein from the black beans, and healthy fats if cheese or avocado is included. A standard serving (about two enchiladas) generally provides around 350-450 calories, along with fiber, vitamins A and C from the squash, and iron from the beans.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 12 g |
| Fiber | 9 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 450 mg |
| Iron | 3.2 mg |
| Calcium | 180 mg |
| Magnesium | 85 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 18 mg |
| Folate | 120 mcg |
| Phosphorus | 220 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish showcases the adaptability of Mexican cuisine, where squash (like zucchini or calabaza) has been a staple ingredient for centuries, paired with beans to create a complete protein. Nutritionally, it's a standout for being both satisfying and nutrient-dense, making it a popular choice for vegetarians and those seeking a wholesome, flavorful meal without meat.
