Recipes · Mexican · Main Courses
Enfrijoladas
One serving has 559 kcal and 21 g protein, and at least a fifth of a woman's daily need of phosphorus (84%), fiber (62%), copper (56%), magnesium (45%), manganese (43%) and zinc (36%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (336 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 90 g Tortillas, corn
- 180 g Black beans, canned
- 25 g Queso fresco
- 15 g Sour cream
- 15 g Onions, raw
- 1 g Epazote, fresh
- 10 g Vegetable oil
- 0.4 g Salt
Method
- Blend the black beans with a splash of water and the epazote until smooth, to make the bean sauce.
- Warm the bean sauce in a pan over low heat for 5 minutes, seasoning with the salt.
- Lightly fry each tortilla in a little of the oil for about 20 seconds a side, just to soften, not to crisp.
- Dip each tortilla in the warm bean sauce to coat both sides, then fold or roll it and place on a plate.
- Spoon a little extra bean sauce over the top.
- Finish with the crumbled queso fresco, sour cream and sliced onion, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 559 kcal | 26% |
| Carbohydrates | 72.9 g | |
| Water | 216 mL | |
| Fiber | 18.4 g | 62% |
| Protein | 21 g | 44% |
| Tryptophan | 0.18 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.73 g | |
| Leucine | 1.6 g | |
| Lysine | 0.95 g | |
| Methionine | 0.26 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.92 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.92 g | |
| Histidine | 0.47 g | |
| Fat | 22 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.7 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0.4 g | |
| Cholesterol | 26.1 mg | |
| Calcium | 299 mg | 30% |
| Copper | 0.5 mg | 56% |
| Iron | 4.6 mg | 26% |
| Magnesium | 138 mg | 45% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 590 mg | 84% |
| Potassium | 801 mg | 17% |
| Selenium | 13.3 µg | 24% |
| Sodium | 1,080 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 122 µg | 30% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 60.7 mg | 14% |
| Vitamin A | 74.6 µg | 11% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 27.5 IU | 5% |
| Vitamin E | 2.3 mg | 16% |
| Vitamin K | 23.1 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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