Red kidney bean enchiladas

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Red kidney bean enchiladas

A low-cost, Mexican-inspired meal that can be on the table in under 30 minutes

25 minutes

Serves 4

Zoe Griffiths

Recipe by: Zoe Griffiths | Registered nutritionist

Taken from our successful Budget Bites cookbook, this is a tasty, affordable way to feed the family – and it won’t take hours

Zoe Griffiths

Recipe by: Zoe Griffiths | Registered nutritionist

Taken from our successful Budget Bites cookbook, this is a tasty, affordable way to feed the family – and it won’t take hours

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion, diced
  • 1 red pepper, cut into strips
  • 1 clove garlic, crushed
  • ½ teaspoon hot chilli powder
  • 1 teaspoon ground cumin
  • 400g tin chopped tomatoes
  • 400g tin red kidney beans, drained and rinsed
  • 8 wholemeal tortillas
  • 1 red onion, chopped
  • 2 tomatoes, chopped
  • 80g iceberg lettuce, cut lengthways into strips
  • 50g reduced-fat Cheddar cheese, grated

CALORIES: 505

FAT: 12g

5 A DAY: 4.5

SALT: 1.1g

SUGAR: 15g

Method

To make the tomato sauce:

  1. Heat the oil in a large non-stick pan over a medium heat.
  2. Add the onions and red pepper and cook until they start to soften. Then add the garlic and cook for a further minute.
  3. Add the hot chilli powder and ground cumin and cook for a further 2 minutes.
  4. Add the tinned tomatoes and red kidney beans and cook for 2–3 minutes until the red kidney beans have been heated through thoroughly.

To assemble the enchiladas:

  1. Heat the tortillas according to packet instructions.
  2. Open the first tortilla and spread some of the tomato sauce across the centre of the tortilla.
  3. Sprinkle on some red onion, tomato, iceberg lettuce and cheese.
  4. Fold up the tortilla to encase the filling and repeat for the rest of the tortillas.
  5. Serve immediately.

TOP TIP

This recipe also works well with chickpeas. Just substitute the red kidney beans with a tin of chickpeas. Just make sure to check for no added salt or sugar.


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