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Bean and Veggie Enchiladas

Bean and Veggie Enchiladas


  • 1 can fat free refried beans
  • 1 cup fresh or frozen (slightly thawed) chopped broccoli
  • 1/2 cup shredded carrots
  • 2 Roma tomatoes, chopped
  • 1 teaspoon olive oil
  • 1 small onion, finely chopped
  • 1 medium clove garlic, minced or finely chopped
  • 6 whole-wheat tortillas (approximately 8-inches in diameter)
  • 3/4 cup enchilada sauce
  • 1/2 cup shredded low fat Cheddar cheese
  • Vegetable oil spray
  • Shredded Romaine lettuce, low-fat or nonfat sour cream, and prepared salsa for garnish (optional)


  1. Preheat oven to 350 degrees Fahrenheit. Lightly spray a 9-inch square pan with vegetable oil spray; set aside.
  2. In a medium bowl, combine refried beans, peppers, carrots and tomatoes; set aside.
  3. Pour olive oil into small non-stick skillet and heat over medium-high heat until oil is hot. Add onions and cook for 2 to 3 minutes or until onions are tender, stirring occasionally. Add garlic and cook for 1 to 2 minutes more, stirring. Spoon cooked onions and garlic into reserved bean mixture; stir until ingredients are thoroughly mixed.
  4. Spoon 1/6 of bean mixture down center of each tortilla; roll up. Place filled tortillas side-by-side, seam side down, in prepared pan. Pour sauce over tortillas.
  5. Bake, uncovered, for 20 minutes; remove from oven and sprinkle with shredded cheese. Bake an additional 5 minutes or until cheese is melted and tortillas are heated through.
  6. If desired, top each tortilla with shredded lettuce, sour cream and salsa.


  • Recipe and photo by Melissa Halas-Liang, owner of Super Kids Nutrition and the American Institute for Cancer Research.

Nutrition Information

Per serving: 180 kcal cal., 3 g fat (1 g sat. fat), 33 g carb., 8 g fiber, 9 g pro.. Percent Daily Values are based on a 2,000 calorie diet


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