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Pinto & Black Bean Enchilada Casserole

Double the beans, double the fun! Paired with rice or quinoa, we create a meal that is as satisfying as it is healthy.
Pulses Beans
Prep Time 20 minutes
Cook Time 25 minutes
Servings 12 servings
Print Recipe Cook Mode

Nutrition

Serving Size: 1 serving (1/12 recipe) Calories: 218 Total Fat: 5 g Saturated Fat: 2 g Carbohydrate: 31 g Fibre: 7 g Sugars: 4 g Protein: 12 g Cholesterol: 9 mg Sodium: 512 mg Potassium: 375 mg Calcium: 135 mg Iron: 2 mg

Ingredients

  • 1 can (19 oz/540 mL) pinto beans, drained & rinsed
  • 2 tsp 10 mL oil
  • 3 stalks green onion, diced
  • 2 bell peppers, any colour, diced (see notes)
  • 2 Tbsp (30 mL) taco seasoning (see notes)
  • 1/2 cup (125 mL) vegetable broth
  • 1 ½ cups (375 mL) enchilada sauce or salsa
  • 1/4 cup (60 mL) plain Greek yogurt or sour cream
  • 1 can (19 oz/540 mL) black beans, drained & rinsed
  • 1 cup corn, canned or frozen (thawed)
  • 1 ½ cups (375 mL) shredded cheese, divided
  • 2 cups (500 mL) cooked rice or quinoa
  • 1 cup (250 mL) crushed/crunched up tortilla chips or corn chips

Directions

  • Preheat oven to 375°F and grease a 9x13 inch (23x33 cm) baking dish and set aside.
  • Add pinto beans to a bowl and lightly mash with a potato masher or fork until broken up, but still some texture remains. Set them aside.
  • Heat oil in a large skillet over medium heat. Add green onions and diced peppers/zucchini and sauté for about 2-3 minutes until soft and fragrant.
  • Sprinkle taco seasoning over the veggies and stir for 30 seconds to let the spices toast and bloom.
  • Add broth, enchilada sauce or salsa and yogurt or sour cream and stir until smooth, creamy, and warmed through.
  • Stir in mashed pinto beans, then black beans and corn, and stir until combined.
  • Turn off heat and add 1 cup (250 mL) cheese and stir until just starting to melt.
  • Add rice or quinoa and stir to combine.
  • Transfer the mixture to prepared baking dish and spread evenly. Top with remaining cheese and crushed tortilla chips, pressing them lightly into the cheese.
  • Bake uncovered for 20 to 25 minutes until the sauce is bubbly and the chips are golden and crispy. Enjoy!

Notes

  • You can use 1 bell pepper and 1 small zucchini instead of 2 bell peppers.
  • You can use packaged taco seasoning or make your own! Combine 2 tsp (10 mL) onion powder, 1 tsp (5 mL) each chili powder and cumin, 1/2 tsp (2 mL) each garlic powder and paprika, 1/4 tsp (1 mL) each salt and pepper.

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