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Bean Enchiladas

Bean Enchiladas

Serves: 6

Category: Main Dishes - Vegan
Tags: Kid-Friendly, Anti-Cancer/High Micronutrient

Average Rating: 
Rated by: 153 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Tasty and satisfying, these Bean Enchiladas are a go-to recipe when you are looking for a quick and healthful meal that the whole family will love.

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1 medium green bell pepper, seeded and chopped
1/2 cup sliced onion
8 ounces no-salt-added or low-sodium tomato sauce, divided (see note)
2 cups cooked pinto or black beans or canned no-salt-added or low- sodium beans, drained
1 cup frozen corn kernels
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon onion powder
1 tablespoon chopped fresh cilantro
1/8 teaspoon cayenne pepper, or to taste
6 corn or (100% whole grain) flour tortillas


Saute the green pepper and onion in 2 tablespoons of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, chili powder, cumin, onion powder, cilantro and cayenne. Simmer for 5 minutes.

Spoon about 1/4 cup of the bean mixture on each tortilla and roll up. Serve as is or bake for 15 minutes in a 375 degree F oven.

Note: Select tomato products packaged in glass or cartons. These materials do not contain BPA.

Calories 267; Protein 13 g; Carbohydrates 47 g; Sugars 1 g; Total Fat 4.3 g; Saturated Fat 0.7 g; Cholesterol 0 mg; Sodium 166 mg; Fiber 11.9 g; Beta-Carotene 259 ug; Vitamin C 19 mg; Calcium 70 mg; Iron 4 mg; Folate 101 ug; Magnesium 56 mg; Potassium 371 mg; Zinc 1 mg; Selenium 1.3 ug

Comments (75):



04/11/2006 03:40 PM

Rated this recipe:

These were the most filling enchiladas that I have ever had I was full for the rest of the night. They were great.


06/30/2006 09:15 PM

Rated this recipe:

Our family really enjoyed this recipe. Rather than use tortillas, we added the salsa directly to the skillet after sauting, and let everything cool a bit. This was spooned over romaine and green leaf salad with a few cherry tomatos. It made a great "warm" salad.


11/05/2006 06:53 PM

Rated this recipe: (no rating)

My wife and I both love this. Instead of creating individual tortillas we layer the ingredients. We first put a little salsa on the bottom of a baking pan then a layer of beans mixture next place 3 tortillas on top and then start the layering again. There is no mess, the tortillas don't fall apart. It still taste great like the original recipe above.

jzsusie replies:

08/11/2018 09:54 AM

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Great idea!!


01/03/2007 12:11 AM

Rated this recipe:

Another hit! I used homemade sauce and after I sauted the onion and pepper just added all ingredients in the skillet. Then as suggested below I layered the bean sauce with the tortillas in an 8x8 glass baking dish. I used 6 tortillas,
2 per layer and topped with just some sauce. I baked it at 375 for 15 min covered with foil and then 10 min uncovered. Very good with a little salad, we went back for seconds.


01/05/2007 12:09 PM

Rated this recipe:

Really good. Thanks for the tip about layering them in a lasagna dish. This is how we eat it!


03/30/2007 10:53 PM

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Quick and easy with great flavor. We enjoyed it. I shared some with a friend and she requested the recipe!


04/27/2007 04:11 PM

Rated this recipe:

We also love this recipe, with one change. We like it better without the corn. It is delicious in the tortilla or cold over a salad. We didn't even bake ours; just scooped them out of the skillet and onto the tortilla.


06/12/2007 11:36 PM

Rated this recipe:

When I make these, I feel like I'm eating at a Mexican restaurant! Everybody loves these!!

I leave out the corn kernels and use 2 bell peppers instead of one. After I roll up the enchiladas, I pour the rest of the taco sauce on top of them, making sure that each tortilla is coated with sauce. When they come out of the oven, I then sprinkle freshly chopped cilantro down the middle. This looks very pretty and adds extra flavor. For special occasions, a little soy cheese sprinkled on top before putting in the oven extra flavor and appeal as well. :)


12/20/2007 07:04 PM

Rated this recipe:

Hallelujah! This is the first ETL recipe that my 3 year old daughter has eaten (and asked for more). I made it (as others did above) as an enchilada pie and it was really good plus easy to make. This is a definite once a week recipe for me!


07/28/2010 09:37 PM

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I can't stop making this recipe. Love it!!! I've literally had this probably 4 times this week. I leave out the cilantro and sometimes forget the corn.


10/25/2010 08:02 PM

Rated this recipe:

It's hard to believe something this simple and quick can be so good! I made it by the instructions, except without the cilantro, then layering in a lasagna dish and baking as well. My wife and I both thought the corn was good and both of us just loved this dish. We WILL be making this on a weekly basis.
This comment was last edited on 10/25/2010 08:07 PM


01/04/2011 06:28 PM

Rated this recipe: (no rating)

i enjoyed this dish. the next time i'll try the stacked version that Ron mentioned in his post.
This comment was last edited on 01/04/2011 06:29 PM


09/03/2011 09:36 PM

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Yummy. Served with a dollop of guacamole. Also leftover beans on a salad the next day.


09/07/2011 10:20 PM

Rated this recipe:

The simple recipe is so deceiving - this was DELICIOUS!!! Will definitely do the layered tortilla trick in the future, but for now, I could just eat the chili by itself, no shells... Wow, I'm in love with this dish and definitely going to make it for others!


09/08/2011 05:02 PM

Rated this recipe:

My favorite recipe so far from this site!!!!! I added ground beef, cheese and sour cream....ha, ha, just kidding. I made it pretty much exactly as it is written. First time I rolled the tortillas but then later read Ron's comment so I made it like a lasagna. Much better and easier that way. I like eating a green smoothie or blended salad with it. Very Good!!!!!


09/17/2011 07:47 PM

Rated this recipe:

We are new to ETL and have only tried about 5 recipes so far. My husband and I loved this, very quick and easy, I did not make any substitutions except used 1 tsp dried cilantro as I did not have any fresh. It's already in my ETL Tried and Liked recipe file.


10/22/2011 12:58 PM

Rated this recipe:

This is by far my favorite Fuhrman recipe. I put extra cayenne in to make it nice and spicy. It is so dense, works great inside a whole wheat pita or on lettuce with cilantro and lime on top. I bring it in a tupperware to work and eat it cold for lunch, an incredible treat!


12/30/2011 12:39 PM

Rated this recipe: (no rating)

This was my first recipe and it was the best! It was easy to make and very filling... I can't wait to try some of the other recipes...


01/02/2012 05:26 PM

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My husband and I just started ETL, and this is the first main dish we've made from this site. This is definitely a keeper! Loving it!


02/05/2012 09:35 AM

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Delicious recipe. I use about 1/2 teaspoon or more of cayenne because I prefer a little more spice. I have also added a little daiya cheese on top a few times but doesn't need it to be a great recipe.


03/12/2012 01:24 PM

Rated this recipe: (no rating)

This remains an all time favorite, serve it to non-ETL guests. I usually double all flavoring ingreadients in all ETL recipies. It usually fills 10 tortillas for us. We add a little cheese to the top.

Chuck Hickey

03/12/2012 05:39 PM

Rated this recipe:

When I made these they turned out very good. The only problem was because there is only my wife and I there was plenty of the bean mixture left over.
The solution? I used the remaining Bean Enchilada the next night in a soup.
I added it to 4 cups of low fat chicken broth and added one 14.5 oz can of diced tomatoes, heated it to be nice and hot and wound up with one of the best soups i have ever made!


03/17/2012 06:43 PM

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All three of my kids ate this - was a real hit and our first ETL 100% success. Will definitely be making this again.


03/17/2012 09:20 PM

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This is the best!!!Very tasty and filling.


03/19/2012 10:42 PM

Rated this recipe: (no rating)

Loved it, delicious!


03/23/2012 09:03 PM

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This filling is very good. I had two corn tortillas filled with it and folded over, topped with salsa and guacamole.
I may have changed the seasoning slightly since I couldn't find my chili powder at first, started to substitute, and then found and used it.
I also had some left over refried black beans, so I used half refried and half regular black beans. I loved the consistency that gave the filling! Will make again.


04/12/2012 09:16 AM

Rated this recipe: (no rating)

FIVE STARS! (for some reason, it wouldn't let me rate it)
This is one of my favorites! I actually take a cup of the leftover 'enchilada stuffing' to work for lunch - heat it up and eat it without the tortilla. LOVE IT!
This comment was last edited on 04/12/2012 09:17 AM


04/22/2012 03:41 PM

Rated this recipe:

Dr. Fuhrman's recipes are so versatile, not to mention extremely filling and delicious. I made bean enchiladas for dinner, for lunch I used the same bean mixture and made whole wheat pita sandwichs stuffing them with super greens, onion, roasted red pepper, avocado and salsa. Gone...if I had any bean mixture left-over I'm sure I would have conjured up a quick breakfast. A great recipe that your entire family will love.
This comment was last edited on 04/22/2012 09:51 PM


06/13/2012 03:33 PM

Rated this recipe:

Love this recipe! I added an extra can of pinto beans, a red bell pepper, and green onion only. Then I doubled the cumin, onion&garlic powder, and cilantro. Also, I put it over romaine lettuce instead of in a tortilla. I've had enough carbs this week so I didn't need it. My fiance LOVED it too. He had already eaten and was mad about it after he tasted this. He wants me to tell him when I plan to make this again! And I will very soon!


07/22/2012 08:42 AM

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These are excellent. Very tasty and satisfying. I would serve these for guests.


07/27/2012 07:58 PM

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This is my favorite ETL dish so far. The only "problem" is I can't stop eating before I'm stuffed because it's sooo good! After trying a few methods, we have settled on this: spread half the bean mix in an 8x8 baking dish, then a layer of 4 sprouted corn tortillas that have been cut to "Frito" size, then spread the rest of the bean mix on top, then bake.
I always add at least half a can of nonfat refried beans to the bean mixture to make enough to cover the chips. I wish I had some of this right now....


11/02/2012 06:26 PM

Rated this recipe: (no rating)

One of the first recipes I tried and my four year old loved it! Easy to cook too for this non-talented cook. Flavorful and filling!


11/08/2012 02:34 PM

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Excellent recipe. We make it "casserole style" as referenced in the comments above but substitute mushrooms and shredded carrots for the green pepper (not a fan of bell peppers). My favorite leftovers too.


12/02/2012 10:26 PM

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I made this for a covered dish at our dock and was a little reluctant because it was so simple and we have a lot of serious cooks there. It was a big success, everyone loved it! Even the guys that would never willingly try anything vegetarian! I gave out the recipe three times that night. I doubled the recipe and layered it as Ron did and only had two servings left. We ate the leftovers the next night and it was even better! This is one of my new standards in my new way of eating for life!


12/11/2012 10:43 PM

Rated this recipe:

awesome. I used red bell pepper and vegan marinara sauce with basil. Next time... real soon...i will make a tortilla pie. Instead of bell peppers, which don't agree with me, I used Sunset long sweets. I doubled the onlions, added some olives. This has fast become one of our favorites, rolled, or layered. I am thinking of stuffing eggplant with it - if it works out well, I will post the recipe
This comment was last edited on 01/10/2013 02:37 PM


01/05/2013 12:28 AM

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This recipe is absolutely delicious and filling! I followed the recipe but just warmed two small white corn tortillas to eat as tacos for dinner with a salad instead of making enchiladas. I figure I can use the rest of the filling for other meals and salads and wanted maximum flexibility. I think it would be good with a teaspoon of Bragg's Liquid Amino's as well.
This comment was last edited on 01/05/2013 12:28 AM


01/12/2013 12:29 AM

Rated this recipe:

I felt very satiated with this meal and thought it was ok/good.
I think I will make homemade tortillas next time - perhaps that will help me like the dish more. Eating all these green / healthy foods lately have caused me to dislike processed foods like store-bought tortillas.


03/04/2013 10:10 PM

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Quick, easy, and tasty! I reduced the chili powder to 1 teaspoon and there was still a kick, so beware if you don't like spicy. I didn't add the optional cayenne, either.


03/07/2013 02:20 PM

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I have shared it with friends and family and everyone loves this! As others have said it is versatile. You can change up the beans, omit the corn, use different coloured peppers, etc. I also agree with it making an awesome warm salad. I put it on Romaine lettuce and add some home made salsa! YUMMY!!!
This comment was last edited on 02/26/2014 12:13 PM


03/20/2013 05:45 PM

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I'm new to this site and ETL. What size corn tortillas should we use?


04/04/2013 03:40 PM

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I made this simply layered and did half with corn tortillas and the other half without so I could put it over romaine lettuce (my personal favorite). My husband is a Tex-Mex kind of guy and this recipe satisfied his taste in a much healthier fashion. Great recipe! Now a staple for our family.


05/14/2013 08:00 PM

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This was so good. I won't miss my friday night Mexican food night. Yea!!!


06/04/2013 08:52 PM

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This is a great recipe for dinner. I usually add some romaine lettuce to the tortilla, top with the bean mixture and then some avocado.


07/08/2013 08:51 PM

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These were so delicious. My husband, 14 year old and 2 year old all liked them. My house smelled so good!! We made enchiladas then I took the leftovers as tacos the next day. Definately a new family favorite!!
This comment was last edited on 07/08/2013 08:51 PM


07/09/2013 03:12 PM

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Wow. This was so good. Even my 18 year old daughter loved this. Definitely a must try for anyone starting this plan. We plan on using this recipe a lot in the future.


08/10/2013 12:16 PM

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Very, very delicious; was even better on day 2 as leftovers; a little extra tomato sauce on top or even a bit of hummus was even yummier.


08/29/2013 11:25 AM

Rated this recipe:

Wow! This was VERY good! We did use the Corn Tortilla's, but I was not sure they were really in the ETL process? Like everyone else said, even my kiddos loved them! We did tri colored peppers, a pinto, and black beans! YUM!


10/04/2013 03:14 PM

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I make a big pan of these several times a month, I LOVE them! The only thing I alter is I add chopped broccoli to the recipe because it adds some greens for more health.


12/27/2013 03:26 PM

Rated this recipe: (no rating)

Wow! So awesome and so easy! I use the layered method. Served it to my son and daughter-in-law (not ETL folks) while they were over and they loved it. My husband asked me to make a double batch so that there would be plenty of leftovers.


02/03/2014 11:23 AM

Rated this recipe:

Made these last night. Another great hit. I added mushrooms to the bean mixture because we love mushrooms, and 1 tsp. chipotle powder. I also decided to use the mixture to stuff portabello mushroom caps because we don't typically eat any grain. My husband loved them!


02/22/2014 09:36 PM

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I used the layer method and added spinach to the layers. This is a great recipe, very tasty. Will make this often!


02/26/2014 06:53 PM

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I made these last night.....used 1/2 cup each black, great northern, and 1 cup kidney beans. In the "old days" I would have made these with hamburger, cheddar cheese and processed enchilada sauce........these were excellent and will make these many more times. We have been a Fuhrman follower since Jan. 12, 2013 and love our way of life from processed foods and meat. We live on the Oregon coast and we fish, so have salmon/tuna/halibut/crab once a week, but only a 4 oz. portion.

Toile de Jouy

03/02/2014 03:31 PM

Rated this recipe:

I added 3 cloves of garlic, an extra green pepper, twice the corn, and two seeded and chopped jalapeno peppers to this recipe and it was very satisfying. The first meal was eaten with corn tortillas but it was wonderful over salad greens the next day. Will be making again.


03/12/2014 12:32 PM

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I used a whole 15 oz. can of low/no salt tomato sauce instead of the 8 oz. because it seemed too dry. I also added some water to make it more sauce-like. Also added some chopped up jalapenos and after placing in the baking dish, I liberally sprinkled some cheese-substitute shreds on top (and also inside the enchiladas before rolling them up). This is one of my very favorite recipes. I love these!!
This comment was last edited on 03/12/2014 12:34 PM


04/30/2014 08:26 PM

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Used carrot juice instead of tomato sauce and it was delicious. I also topped it with some kale. Will make again


06/25/2014 12:56 PM

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I just made these, and yum!


07/12/2014 09:05 PM

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Just made this for the 4th of July, everyone loved it! I too layered it in a baking dish. I also added a fresh chopped jalapeno, a second bell pepper, red, and 15 oz of tomato sauce and chopped mushrooms.
This is one of my favorites!


08/10/2014 08:27 PM

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This time made it with tomato sauce and it was awesome! Used an entire can of tomato sauce instead of the 8 oz


11/15/2014 08:45 PM

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And the hits just keep rolling in! I made this for dinner tonight, and we both loved it. I made it the lasagne way that was first suggested by Ron back in 2006. Wasn't sure on whether I needed to save some bean mixture to use as the top layer and did not, and it turned out great. I did cover the pan with foil so that the top tortillas did not dry out. Also, I soaked my pinto beans overnight and cooked them earlier today with some aromatics (onion, garlic and carrot) and THAT was great as is. I'm going to start cooking all my beans, instead of using canned, freeze the extras in one and two cup portions so that I have what I want on hand when I need it. The only other modifications I made were: I used a red pepper (couldn't find an organic green one at Sprouts yesterday), left out the cumin since my husband doesn't care for it, and used onion flakes for the powder because I was out of that. Will definitely add this to our weekly or bi-weekly rotation. Next time i will make a bigger batch so I can try making the soup with the leftovers, as another reviewer mentioned.


01/01/2015 12:45 PM

Rated this recipe: (no rating)

This is going to be our New Year's Day dinner today. I think I'll try layering as suggested below.


05/26/2015 02:40 PM

Rated this recipe:

We just became members today and made these enchiladas for lunch. We used red-yellow-orange peppers since that's what wa had in fridge. We baked them in the tortillas and oh my! Fabulous! They are very filling, too. Will be having these for supper tonight as leftovers.


07/07/2015 02:35 PM

Rated this recipe:

My favorite Dr. Fuhrman recipe, hands down! I have this every night for dinner and look forward to it all day. This is really easy to make and I love how quick I can put it all together for an easy dinner. I use hearts of romaine lettuce instead of tortillas so that I can eat more than the 1/4 cup that is used in 1 tortilla. EXCELLENT recipe, I highly recommend!


09/28/2015 09:05 PM

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This was super delicious! Even my SAD eating friends loved it. :) Quick and easy to make - worth it, every time!


02/04/2016 08:57 AM

Rated this recipe:

I also love this recipe and make it right by the recipe. I do sometimes, however, dribble a tablespoon of the Melty, Stretchy, Gooey, Mozzarella from It Doesn't Taste Like Chicken website over my enchilada. It is made from raw cashews and really mimics real cheese. I much prefer it to the commercial cheese substitutes. Other times I just include a bit of avocado. This was one of the first things I tried from Dr. Fuhrman's recipes. I have made it over and over.


03/30/2016 08:09 PM

Rated this recipe:

Just made these tonight. I used Chipotle chili powder for some extra kick. I'm confused by the nutrition per serving. This same recipe is in the Eat for Health book. In the book, the recipe states it has 187 calories, 8 grams of protein, 37g of carbs and total fat of 1.7. All the other items are also considerably less in the book.
Does anyone know why such a difference?


12/30/2016 05:40 PM

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The tortillas in the photo look nice and thin.   Can someone recommend a brand that looks similar?

Ammy07 replies:

07/21/2018 01:34 PM

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I just found this recipe or might have replied earlier.  I use Ole brand sprouted grain tortillas, or Trader Jose brand whole grain tortillas.  Hope this offers some suggestions.  


08/28/2017 09:14 PM

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I thought this recipe was pretty good but could be better with a little work.  One of the changes I would make would be to use pinto beans.  Fresh salsa would also be better than tomato sauce.  I'll work on the rest and report back if I get some ideas.


09/11/2017 07:49 PM

Rated this recipe:

Great recipe, easily varied so you can make it a staple. Our whole family loves it. We make this frequently, usually a double or triple batch so there are leftovers. We always use pinto beans. Our favorite variant: instead of baking the bean mixture, we put it on corn tortilla shells that we made crunchy the oven on low heat, and then we top the tostadas with a little lime juice, homemade guacamole and homemade salsa. Chipotle powder works great as a substitute for cayenne. Also we like to use ancho Chile powder instead of regular. Red peppers are a great substitute for green peppers. My favorite breakfast: the bean filling from this recipe, chilled overnight in the refrigerator—refreshing and scrumptious.


This comment was last edited on 03/07/2018 08:34 PM


12/13/2017 04:51 PM

Rated this recipe:

These remain my absolute fav. I use black bean hummus as a base and put the rest of the toppings once cooked on the tortillas. It makes it so creamy and decadent! And i top it with GUAC!!! 


03/24/2018 11:42 PM

Rated this recipe:

I made this tonight and took the advise of another reviewer and layered it in a dish with added homemade salsa. Delicious! I followed his suggestion of putting a little salsa across the bottom of a dish, then added a layer of the bean mixture, then 2 corn tortillas (my glass dish was a 7 x 9). I repeated that twice more and then topped with a small amount of salsa so the tortillas wouldn’t get too hard. Baked it at  375° for 20 minutes. Definitely a keeper!!

Once plated, I topped it with cubed up avocado. 

This comment was last edited on 03/24/2018 11:44 PM


09/02/2018 02:56 PM

Rated this recipe:

I've made this twice now and it tasted amazing. Its quick to put together too for a weeknight dinner. The only change I made was to omit the cumin and I used fresh parsley instead of cilantro and it still tasted great!  I used ancient grains tortillas and put them on the indoor grill just to crisp a bit and it made it taste even better. I will definitely make this many more times.  


12/26/2018 03:23 AM

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5 stars! I added chopped carrots and mushrooms to the sauce to increase nutritional value and sprinkled some vegan cheese on top before putting it in the oven. Loved this recipe, another winner. 


02/27/2019 08:10 PM

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This is one of my favorite quick recipes that I can serve to those that eat a SAD diet and they love it. 


06/08/2019 02:24 PM

Rated this recipe:

This is clearly a 5!  Absolutely the best Nutritarian recipe I've made.  (Somehow I keep having to say that.)  I followed Ron's suggestion and layered it lasagne-style.  I cannot believe it was so good, so filling, and so satisfying.  After delightfully having it two days back-to- back, I froze the leftovers so I could enjoy it on a day when I had no time to prepare a meal.  Thanks for an excellent recipe, Dr. Fuhrman!

This comment was last edited on 06/08/2019 02:24 PM


09/12/2019 10:33 AM

Rated this recipe:

Loved it!  It’s a Keeper.