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Ingredients:
- 1 small whole wheat tortilla
- 1/4 cup black beans, cooked and mashed
- 1/4 cup mixed bell peppers, finely chopped
- 2 tbsp onion, finely chopped
- 1 small tomato, chopped
- 1/4 tsp cumin powder
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- Salt to taste
- 1/4 cup low-fat cheese, grated
- 2 tbsp enchilada sauce
- 1/2 tsp oil (for cooking)
- Fresh coriander leaves for garnish
Health Benefits of the Ingredients:
Black Beans: High in protein and fiber, supports digestion and stabilizes blood sugar.
Whole Wheat Tortilla: Provides complex carbohydrates for sustained energy.
Bell Peppers & Tomatoes: Rich in vitamins A & C, antioxidants that boost immunity.
Spices (Cumin, Paprika, Garlic Powder): Aid digestion, reduce inflammation, and enhance metabolism.
Low-Fat Cheese: Source of protein and calcium, supports bone health.
Directions:
- Heat 1/2 tsp oil in a pan and sauté onions and bell peppers for 2-3 minutes.
- Add tomatoes, black beans, cumin powder, paprika, garlic powder, and salt. Cook for another 2 minutes.
- Spread the mixture onto the whole wheat tortilla and roll it tightly.
- Place the rolled tortilla in a baking dish, pour enchilada sauce over it, and sprinkle cheese on top.
- Bake at 180°C (350°F) for 10-12 minutes or until the cheese melts.
- Garnish with fresh coriander leaves and serve warm.