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You are here: Home / Healthy Recipes / Vegetarian Black Bean Enchilada Casserole

October 3, 2019 · 34 Comments

Vegetarian Black Bean Enchilada Casserole

Healthy Recipes

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I love easy healthy recipes that don’t require more than one pot! This delicious Vegetarian Black Bean Enchilada Casserole is something that I turn to on days that I want to eat something yummy but don’t have the energy to cook. It basically throws itself together and you just have to make sure it doesn’t burn in the oven!

easy enchilada casserole

Table of Contents show
1 Vegetarian Black Bean Easy Enchilada Casserole
2 Benefits of Black Beans
3 Vegetarian Black Bean Enchilada Casserole Recipe
4 Vegetarian Black Bean Easy Enchilada Casserole
4.1 Ingredients
4.2 Instructions
4.3 Notes
4.4 Recommended Products

Vegetarian Black Bean Easy Enchilada Casserole

I made this Easy Enchilada Casserole the other day in between getting the kids from the bus stop and taking the youngest to her activities. It’s so easy to throw this together in the sauté pan and then throw it in the oven in between tortillas and cheese in a deep dish pie plate.


I like to strain the zucchini shred just a little bit – leave some liquid in it so it stays moist and adds some liquid with which to simmer the beans and corn and spices.

shredded zucchini

This vegetable enchilada casserole recipe is perfect for late summer and fall when there is a bounty of zucchini and the weather is a bit cooler that you won’t mind turning on the oven. If you simmer the zucchini just a bit longer it becomes more sauce-like and has less texture for those who don’t enjoy zucchini. You can also choose to shred it more fine.

Benefits of Black Beans

1. They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein when paired with brown rice, which makes this Vegetarian Enchilada Casserole dish a very healthy recipe.

2. Black beans help to move food through the stomach to the large intestine because of it’s high protein and fiber content. This means the digestive tract doesn’t have to work as hard. This steady route through the digestive track allows for an even breakdown of food which helps stabilize blood sugar.

benefits of black beans heart shape

3. Black beans have a lot of soluble fiber, which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. Besides soluble firmer, they are also high in folate and magnesium.

4. Black beans contain at least 8 different flavonoids with enormous antioxidant potential and tons of phytochemicals and studies have connected black bean consumption with reduced risk of certain cancers. Recent studies have suggested considerable effectiveness against colon adenoma, a non-cancerous tumor that can progress into colon cancer.

5. The best recipes for pregnant women include black beans because of the high folate content, which can prevent the improper development of the fetus’s brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.



vegetarian enchilada casserole cut on plate


Try these other delicious vegetarian recipes:
Slow Cooker Vegetarian Chili Recipe
Healthy Vegetarian Tortilla Soup
Super Quick and Delicious Vegan Black Bean Salad


Vegetarian Black Bean Enchilada Casserole Recipe

Ingredients
1 cup shredded zucchini, lightly strained
1 tbsp olive oil
1 garlic clove minced
3/4 cup frozen corn
3/4 cup black beans rinsed and drained
1/2 teaspoon salt
1-2 teaspoon ground cumin
3/4 cup salsa
2 tablespoons minced fresh cilantro
3 flour tortillas
3/4 cup shredded cheddar cheese
Sour cream optional (but kinda necessary, am I right?)

Instructions

  1. In a large skillet, saute zucchini in oil for 5 minutes on medium-low heat.
  2. Add garlic; cook 1 minute longer. Add the corn, beans, salt and cumin; saute 2-3 minutes longer. Stir in salsa and cilantro.
  3. Place a tortilla in the bottom of a 1-1/2-qt. round baking dish. Spread with 2/3 cup vegetable mixture; sprinkle with 1/4 cup cheese. Repeat layers twice.
  4. Bake, uncovered, at 350° for 20-25 minutes or until heated through and cheese is melted. Let stand for 10 minutes before serving.

black bean tortilla casserole

vegetarian enchilada casserole

Vegetarian Black Bean Easy Enchilada Casserole

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

A quick, delicious and healthy one-dish wonder that basically throws itself together. This Easy Enchilada Casserole is my go-to easy weeknight dinner!

Ingredients

  • 1 cup shredded zucchini, lightly strained
  • 1 tbsp olive oil
  • 1 garlic clove minced
  • 3/4 cup frozen corn
  • 3/4 cup black beans rinsed and drained
  • 1/2 teaspoon salt
  • 1-2 teaspoon ground cumin
  • 3/4 cup salsa
  • 2 tablespoons minced fresh cilantro
  • 3 flour tortillas
  • 3/4 cup shredded cheddar cheese
  • Sour cream optional (but kinda necessary, am I right?)

Instructions

In a large skillet, saute zucchini in oil for 5 minutes on medium-low heat.

Add garlic; cook 1 minute longer. Add the corn, beans, salt and cumin; saute 2-3 minutes longer. Stir in salsa and cilantro.

Place a tortilla in the bottom of a 1-1/2-qt. round baking dish. Spread with 2/3 cup vegetable mixture; sprinkle with 1/4 cup cheese. Repeat layers twice.

Bake, uncovered, at 350° for 20-25 minutes or until heated through and cheese is melted. Let stand for 10 minutes before serving.

Notes

The ingredients in this recipe freeze well together, making it a wonderfully easy healthy recipe for a make-ahead freezer meal.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • Mueller Austria Multi Blade Mandoline Cheese/Vegetable Slicer
    Mueller Austria Multi Blade Mandoline Cheese/Vegetable Slicer
  • Spring Chef Box Grater, 4-Sided Stainless Steel Grater
    Spring Chef Box Grater, 4-Sided Stainless Steel Grater
  • Le Creuset Stoneware Pie Pans, 9-Inch, Marine
    Le Creuset Stoneware Pie Pans, 9-Inch, Marine
  • Pyrex Easy Grab 9.5" Glass Pie Plate (Pack of 3)
    Pyrex Easy Grab 9.5" Glass Pie Plate (Pack of 3)
  • T-fal Ultimate Hard Anodized Nonstick 12 Inch Fry Pan with Lid
    T-fal Ultimate Hard Anodized Nonstick 12 Inch Fry Pan with Lid
  • Utopia Kitchen Pre-Seasoned Cast Iron Skillet - 12.5 Inch - Black
    Utopia Kitchen Pre-Seasoned Cast Iron Skillet - 12.5 Inch - Black
© Vicki Finn
Category: Healthy Recipes

Slow Cooker Vegetarian Chili Recipe
Slow Cooker Vegetarian Chili Recipe

Healthy Vegetarian Tortilla Soup
Healthy Vegetarian Tortilla Soup

For more like this Vegetarian Enchilada Casserole Recipe, check out the
Healthy Recipes page!

vegetarian enchilada casserole

Here are some more vegetarian casserole recipes:

  • Roasted Veggie Enchilada Casserole
  • Southwest Vegetarian Bake
  • Vegetarian Rice and Bean Casserole
  • Over 25 Low Fat, Low Carb, Vegetarian Dinner Recipes

Sharing at Peas and Crayons What I Ate Wednesday
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Comments

  1. Dandi D says

    May 15, 2014 at 1:41 pm

    Yum, this looks really good. Healthy Mexican food is a staple around our house.

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  2. Shannon says

    May 15, 2014 at 9:39 pm

    This looks so yummy, pinning for later.

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  3. Barnolds Barnes says

    May 18, 2014 at 8:44 am

    I just served a much less healthy version so I’m pinning this one to do next time!

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  4. suzanne says

    May 21, 2014 at 10:42 am

    I make something similar, but not so healthy. Mine doesn’t have black beans, but that sounds great.

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  5. Meena R says

    June 5, 2014 at 11:08 am

    I have to try this! I’m vegetarian so this would be a great recipe.

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  6. Kelly says

    June 9, 2014 at 8:03 pm

    This looks SO good! I love finding recipes that are healthier, and have real ingredients. Thank you!!!

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  7. Eldon says

    June 14, 2014 at 5:52 pm

    Looks really healthy and delicious!

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  8. Nena Sinclair says

    June 18, 2014 at 2:31 am

    This looks so delicious! I love vegetarian enchiladas, so I know I would love this! Thanks for sharing!

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  9. Birdiebee says

    June 30, 2014 at 12:27 am

    This enchilada casserole recipe looks so delicious and so much healthier than the enchiladas my family has been eating. I have pinned this to make for my family in the near future.

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  10. jenn huey says

    July 3, 2014 at 11:38 pm

    Oh man this looks insanely good. I love black beans and the shredded zucchini has got to be good.

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  11. Karen D says

    July 12, 2014 at 7:38 am

    This looks really good, Appeals to me as I’m a vegetarian, so maybe I’ve found a way to sneak some zucchini into my ‘I hate zucchini’ husband. 🙂

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  12. Stephanie says

    December 14, 2016 at 7:05 am

    Sounds great but I think I would still prefer to have chicken in mine.

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  13. Denise White says

    April 5, 2017 at 2:29 pm

    Is there a recipe?

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    • Vicki says

      May 13, 2017 at 10:04 pm

      Thanks for the heads up Denise! I finally was able to fix it.

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  14. Becky says

    May 13, 2017 at 12:34 pm

    FYI, there doesn’t appear to be an actual recipe here anymore…

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    • Vicki says

      May 13, 2017 at 10:02 pm

      Thanks Becky! I just fixed it. I hope you try it – it’s one of my favorites!

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  15. Christina says

    November 7, 2017 at 12:54 pm

    This was a great option for our meatless Monday’s! Definitely 5 stars in my book!

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  16. Denay DeGuzman says

    November 7, 2017 at 2:35 pm

    I am so happy to have found this delicious enchilada casserole recipe! It turned out absolutely fabulous. The flavors and consistency were scrumptious. It was gobbled up at dinner with no leftovers! I already have requests to make it again. 🙂

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  17. Sandra says

    November 9, 2017 at 4:29 pm

    I love this recipe- healthy, full of flavor and easy! Shhh… I didn’t tell my family that it was healthy. 🙂

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  18. Cerys says

    November 10, 2017 at 4:11 am

    This was amazing – everyone in the family enjoyed it and we loved the black beans in it.

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  19. Corinne says

    November 10, 2017 at 7:30 am

    I love enchilada casserole but always make mine with chicken. I love the idea of swapping it out for zucchini, especially since I never feel like we get enough vegetables. Plus, this is a more budget-friendly dish too!

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  20. Jill Robbins says

    November 10, 2017 at 9:05 pm

    I love black beans and I always love to have a meatless night in my menu plan. These look amazing!

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  21. Ally says

    November 11, 2017 at 1:57 am

    This was soooo good!!! My meateating husband even loved it

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  22. Cindy Coghill says

    May 8, 2018 at 6:40 am

    Looks good. Going to Pin it and give it a try. Thanks for sharing.

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  23. Helen at the Lazy Gastronome says

    May 9, 2018 at 10:56 am

    I love black beans – well, any bean!! Thanks for sharing at the What’s for Dinner Party!

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  24. FrugalHausfrau says

    May 15, 2018 at 4:45 am

    This is right up my ally and plus that it is a vegetarian option! Thanks for sharing with us at Fiesta Friday.

    Mollie

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  25. Lynda Hardy says

    May 15, 2018 at 2:33 pm

    This looks really tasty! Thanks for sharing with Party in Your PJs!

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  26. Miz Helen says

    May 15, 2018 at 3:43 pm

    This is a great casserole! Hope you are having a great week and thanks so much for sharing with us at Full Plate Thursday.
    Miz Helen

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  27. Sara says

    September 24, 2019 at 12:12 pm

    My picky husband won’t go near zucchini. Is it noticeable at all or does it totally blend in? Looks amazing, either way I would love to make this!

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    • Vicki says

      September 24, 2019 at 3:59 pm

      Hmmm…I think it blends in. Especially if you sauté it in some oil ahead of time. Sometimes I let it simmer in the oil for a bit. My kids LOVE this recipe.

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  28. Behealthiers says

    April 19, 2020 at 1:28 am

    Black Bean and Quinoa Enchilada Bake-a healthy and delicious meal that will become a staple at your house!

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Trackbacks

  1. Top 20 Health, Nutrition and Natural Living Posts of 2014! - says:
    May 28, 2015 at 1:35 pm

    […] Quick and Easy Healthy Veggie Enchilada Casserole […]

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  2. Healthy Recipes: Garden Fresh Black Bean Quesadillas - Five Spot Green Living says:
    June 10, 2015 at 1:29 pm

    […] are so healthy and filling and make great healthy recipes. Read my post here Vegetarian Enchilada Mexican Casserole and find out why black beans are so healthy! I love beans and always have some soaking on my […]

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  3. Healthy Meal Plans Under $50 Volume 9 says:
    July 21, 2017 at 10:56 pm

    […] Vegetarian Enchilada Casserole […]

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