By Mayo Clinic Staff

Dietitian's tip:

Vegetables fill in for meat in these almost meatless enchiladas.

Number of servings

Serves 8
  1. Healthy carb
  2. High Fiber



  1. 4 ounces of 93% lean, 7% fat ground beef
  2. 1 tablespoon canola oil
  3. 2 cloves fresh garlic, chopped
  4. 1/2 cup diced yellow onion
  5. 1 cup diced zucchini
  6. 1/4 cup diced yellow bell pepper
  7. 1/4 cup diced jalapeno pepper
  8. 1/2 cup diced Roma tomatoes
  9. 15.5 ounce can black beans, rinsed and drained
  10. 16 corn tortillas
  11. 1/4 pound reduced-fat Monterey Jack cheese
  12. Sauce:

  13. 1 teaspoon ground cumin seed
  14. 1/4 teaspoon red pepper flakes, ground
  15. 1/4 cup reduced-sodium chicken stock
  16. 1 cup fat-free sour cream
  17. 2 tablespoons cornstarch
  18. 1/2 cup light soy milk
  19. 1 teaspoon cayenne pepper (optional garnish)


Preheat the oven to 325 F. Lightly grease 9-by-13-inch casserole dish.

In a skillet over medium high heat, cook ground beef. Strain the fat. Set the cooked meat aside.

To make sauce: In a dry saute pan over medium heat, toast spices for 1-2 minutes or until fragrant. Add chicken stock and sour cream and bring to boil. In a small bowl, dissolve cornstarch in soy milk then add it to the chicken stock mixture and slowly return to a boil. Remove from heat.

To make filling: In a skillet, heat oil and saute garlic for 1 minute. Add onion and saute until lightly brown. Add zucchini and peppers and cook 2 minutes longer while stirring. Remove from heat. Allow mixture to cool 5 minutes. Add tomatoes, beans, ground beef and 2 tablespoons of sauce. Mix well.

To assemble: On a cutting board or countertop, lay tortillas flat. Lightly brush each with a small amount of sauce. Place about 1/4 cup of filling mixture in each tortilla and roll up lightly. Place rolled tortillas in casserole dish, seam-side down. Top with remaining sauce. Grate cheese over the top.

Bake 20-25 minutes or until internal temperature is 165 F. Sprinkle the cayenne pepper on top if you choose. Serve immediately.

Nutritional analysis per serving

Serving size: 2 enchiladas

  • Calories 358
  • Total carbohydrate 39 g
  • Added sugars 0 g
  • Dietary fiber 9 g
  • Protein 18 g
  • Total fat 9 g
  • Saturated fat 4 g
  • Trans fat Trace
  • Monounsaturated fat 3 g
  • Cholesterol 25 mg
  • Sodium 287 mg

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Aug. 23, 2023