Butternut Squash & Black Bean Enchiladas
Corn tortillas filled with roasted butternut squash, black beans, and
spices, baked in a smoky tomato sauce and topped with melted cheddar.
Vegetarian, high-fiber, and packed with flavor.
Enchiladas are classic comfort food, but they're often loaded with cheese,
cream, and sodium. This version swaps in a filling of roasted butternut
squash and black beans that's every bit as satisfying — earthy, sweet,
and warmly spiced with cumin, chili powder, and smoked paprika.
The butternut squash gets roasted until caramelized and tender, then mashed
slightly and mixed with seasoned black beans. Wrapped in corn tortillas
and baked in a simple smoky tomato sauce with just enough cheddar on top
to get golden and bubbly, these enchiladas are everything you want in a
weeknight dinner.
Nutritionally, this is a standout. The combination of squash, beans, and
corn tortillas delivers an impressive amount of fiber and plant-based
protein. The squash is rich in beta-carotene and vitamin C, while the
black beans bring iron and folate. It proves that vegetarian comfort food
can be both indulgent and nourishing.
✅ Why This Recipe Is Healthy
- • High fiber: 10g per serving from black beans, squash, and corn tortillas
- • Plant-based protein: 15g per serving from beans and cheese
- • Rich in beta-carotene: Butternut squash is loaded with vitamin A
- • Vegetarian: Hearty and satisfying without any meat
- • Whole grain: Corn tortillas are naturally whole grain and gluten-free
📊 Why This Recipe Scored 76/100
With an overall health score of 76/100, this recipe is a solid, balanced option. Its strongest area is nutrient quality (93/100), where 13g of fiber and whole-food ingredients lift its nutrient density. The main thing holding the score back is sodium balance (65/100), because 852mg of sodium is above the per-meal comfort zone.
How our scoring works
Ingredients
- ✓ 500g butternut squash
- ✓ 1.5 cups canned black beans
- ✓ 8 pieces corn tortillas
- ✓ 1.5 cups canned tomatoes
- ✓ 1 medium yellow onion
- ✓ 4 cloves garlic
- ✓ 1.5 tsp cumin
- ✓ 1 tsp chili powder
- ✓ 0.5 tsp smoked paprika
- ✓ 1.5 tbsp olive oil
- ✓ 40g cheddar cheese
- ✓ 2 tbsp fresh cilantro
- ✓ 1 tbsp lime
- ✓ 0.125 tsp table salt
- ✓ 0.25 tsp black pepper
Instructions
-
1
Preheat the oven to 400°F (200°C). Peel the butternut squash, remove seeds, and cut into 1/2-inch cubes. Toss with 1 tablespoon of olive oil, 1/2 teaspoon of cumin, and a pinch of salt. Spread on a sheet pan and roast for 20-25 minutes until tender and caramelized, stirring halfway through.
-
2
While the squash roasts, make the enchilada sauce. Heat 1/2 tablespoon of olive oil in a saucepan over medium heat. Add half the diced onion and cook for 3 minutes. Add 2 minced garlic cloves, chili powder, and smoked paprika. Cook for 30 seconds. Add the canned tomatoes, 1/4 teaspoon salt, and pepper. Simmer for 10 minutes, then blend with an immersion blender or mash with a fork until mostly smooth.
-
3
Drain and rinse the black beans. In a large bowl, combine the roasted squash (lightly mashed with a fork), black beans, remaining diced onion, remaining garlic (minced), remaining cumin, and a pinch of salt. Mix gently.
-
4
Warm the corn tortillas briefly in the microwave (30 seconds wrapped in a damp towel) or in a dry skillet to make them pliable. Spread a thin layer of enchilada sauce on the bottom of a 9x13 baking dish.
-
5
Fill each tortilla with about 1/3 cup of the squash-bean mixture. Roll up and place seam-side down in the baking dish. Pour the remaining enchilada sauce over the enchiladas and sprinkle with shredded cheddar cheese.
-
6
Bake at 400°F for 15 minutes until the cheese is melted and bubbly and the sauce is heated through. Remove from the oven, squeeze lime juice over the top, and garnish with fresh cilantro. Let rest for 5 minutes before serving.
Health Scores
Overall Health Score
Excellent Stability
Moderate Sodium
Nutrient Dense
Nutrition Facts
Per Serving
Health Highlights
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