Healthy Black Bean Chilaquiles

by Anjali @ The Picky Eater on January 7, 2014

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Chilaquiles is a classic Mexican casserole dish.

It’s traditionally made with fried tortilla chips topped with a spicy tomato sauce, tons of cheese, and eggs.

Delicious? Yes.

Great for your waistline? Not so much.

I figured there had to be a way to lighten up this traditional recipe, while still keeping all the flavor of the original.

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Thanks to a recipe I found on EatingWell.com – I was inspired!

I made a bunch of modifications to make it even more flavorful and healthy, so my modified version is below. This makes 10 HUGE servings, but each serving is under 250 calories!

Now that’s a casserole that’s delicious and nutritious.

The Ingredients

Adapted from EatingWell.com

  • ½ tbsp organic canola oil
  • 1 medium red onion, diced
  • 1 red (or orange/yellow) bell pepper, diced
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes, drained
  • 1.5 cups corn, frozen (thawed) or fresh
  • 1 tsp ground cumin
  • ½ tsp salt
  • 9-10 corn tortillas, quartered
  • 1.25 cups shredded reduced-fat Cheddar cheese
  • 1 15-ounce can tomato sauce
  • 1.5 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ancho chili powder
  • ½ tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • Diced tomato and green onion (for topping)

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The Directions

Step 1: Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Meanwhile, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer.

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Step 2: Heat organic canola oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper and cook, stirring often, until starting to brown, about 5 minutes.

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Step 3: Stir in beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

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Step 4: Scatter half the tortilla pieces in the casserole dish.

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Step 5: Top with half the vegetable mixture, half the sauce and half the cheese.

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Step 6: Repeat with one more layer of tortillas, vegetables, sauce and cheese.

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Step 7: Cover the casserole with foil and bake for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

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Step 8: Top with diced tomatoes and green onion.

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How good does that look?

This recipe is perfect for feeding a large group of people, or even for dinner for two + leftovers later 🙂

The leftovers taste great the next day or two after making this dish, since it just gives the spices even more time to blend together.

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You have to try this the next time you’re craving Mexican food – you won’t be disappointed!

Healthy Black Bean Chilaquiles

Total Time: 45 minutes

Yield: 10 Servings

Serving Size: 1/10 of the casserole

Calories per serving: 243

Fat per serving: 10g

Nutritional Info Per Serving: 243 Calories, 10g Fat (5g Saturated), 338mg Sodium, 30g Carbs, 9g Protein, 5g Fiber

Ingredients

  • ½ tbsp organic canola oil
  • 1 medium red onion, diced
  • 1 red (or orange/yellow) bell pepper, diced
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes, drained
  • 1.5 cups corn, frozen (thawed) or fresh
  • 1 tsp ground cumin
  • ½ tsp salt
  • 9-10 corn tortillas, quartered
  • 1.25 cups shredded reduced-fat Cheddar cheese
  • 1 15-ounce can tomato sauce
  • 1.5 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ancho chili powder
  • ½ tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • Diced tomato and green onion (for topping)

Directions

  1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Meanwhile, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer.
  2. Heat organic canola oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper and cook, stirring often, until starting to brown, about 5 minutes.
  3. Stir in beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  4. Scatter half the tortilla pieces in the casserole dish.
  5. Top with half the vegetable mixture, half the sauce and half the cheese.
  6. Repeat with one more layer of tortillas, vegetables, sauce and cheese.
  7. Cover the casserole with foil and bake for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
  8. Top with diced tomatoes and green onion.

Notes

Adapted from EatingWell

http://pickyeaterblog.com/healthy-vegetarian-black-bean-chilaquiles/

 

{ 44 comments… read them below or add one }

blissbait October 22, 2009 at 3:04 pm

added to my favs
looks like it would be so nice
on a night that’s cold…

Thank You and Cheers! 🙂

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Anjali @ The Picky Eater October 23, 2009 at 4:53 pm

It would be! It’s a very warming dish 🙂 Enjoy!

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Bud December 31, 2014 at 1:35 pm

This looks good, am trying to lose weight and willing to try new things for better health so will make it over the weekend and let you know.

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Anjali @ The Picky Eater January 1, 2015 at 8:54 pm

Thanks Bud! Let me know how you like this recipe!

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Courtney April 1, 2012 at 5:36 pm

This is one my families all time favorites, we eat it every other week! There is only 3 of us so I divide it between 2 8×8 pans and freeze one for later. Thanks so much for sharing!

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Anjali @ The Picky Eater April 2, 2012 at 9:21 pm

What a great tip to save the leftovers!! I’m in a similar situation – it’s just me and my hubby – so we just ended up eating the leftovers or re-purposing the leftovers for days. I like your solution a lot better – I’m freezing half next time! 🙂

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shelly October 10, 2013 at 1:13 pm

We make this one often since we found it on your blog. Its great. thanks for the great and easy recipes you share. 🙂

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Anjali @ The Picky Eater October 10, 2013 at 4:51 pm

Oh that’s so great! I’m so glad you’re enjoying my recipes Shelly! 🙂

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Sarah October 14, 2013 at 4:44 pm

Can you recommend any cookbooks to me? I try to find other places with good recipes like books and websites but I always end up back here. I love almost everything you fix! Today I tried a blue cheese and pasta recipe from the moose wood cookbook but I despised it and wished I had fixed something from here instead. Is there anything as reliable as you in a cook book?

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Anjali @ The Picky Eater October 16, 2013 at 7:46 am

Hi Sarah!! Awwww thank you so much – you are so sweet! I’m so glad you’re enjoying my recipes 🙂 Regarding one cookbook, honestly I haven’t found just one that I love either. Sometimes I’ll take recipes from cookbooks (like Plenty) as inspirations, and then modify them to suit my tastes, and that’s what ends up on the blog. I’ll also use websites like CookingLight.com, FoodNetwork.com, and EatingWell.com for recipe inspiration, but it’s rare that I follow any recipe exactly. Sorry I don’t have a better rec for you – I wish I could be more helpful!

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Natalie Darren January 7, 2014 at 11:49 pm

Hello Anjali, I really do love traditional Mexican breakfast with a healthy love of the breakfast chilaquiles dish.

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Anjali @ The Picky Eater January 8, 2014 at 12:47 pm

Thanks Natalie! If you like traditional chilaquiles you will definitely love this version!

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Dixya @ Food, Pleasure, and Health January 8, 2014 at 7:40 am

this is my all time favorite brunch but I normally make it in the pan and if you need a quick recipe here it is. http://www.foodpleasureandhealth.com/2013/06/brunch-chilaquiles.html
I love this casserole version while feeding a crowd, will be thinking of this.

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Anjali @ The Picky Eater January 8, 2014 at 12:50 pm

Oh nice!! Thanks for sharing Dixya — your version looks delicious too!

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Claudia January 8, 2014 at 10:37 am

This looks wonderful! Love your ideas and love your pictures!

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Anjali @ The Picky Eater January 8, 2014 at 12:48 pm

Thanks so much Claudia!! I can’t wait for you to try this recipe!

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Anjali January 8, 2014 at 1:50 pm

Hi! Your email to my inbox could not have come at a more perfect time! I was looking to make some mexican today and was heading to the grocery store! This is a great twist that I’ve never tried before! Excited to be making a mexican casserole dish! The sauce is on the stove and the vegetables are prepped! I’ll let you know tonight how it turns out! Thanks for the recipe!

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Anjali @ The Picky Eater January 8, 2014 at 11:00 pm

Woohooo! I can’t wait to hear how you liked this recipe Anjali! Keep me posted 🙂

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Ginnie January 8, 2014 at 3:58 pm

This looks so delicious and perfect for this freezing weather! Chilaquiles is one of my fave Mexican dishes so I will definitely be trying it:)

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Anjali @ The Picky Eater January 8, 2014 at 11:00 pm

Sweet! This is definitely a super warming and comforting dish – I’m sure you will love it Ginnie!

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Parita @ myinnershakti January 10, 2014 at 7:22 am

My mom saw that I liked your post about this recipe on FB so she made it herself last night! 🙂 It turned out great. Can’t wait to make it myself!

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Anjali @ The Picky Eater January 10, 2014 at 10:10 am

Haha! That is so awesome 🙂 I’m so glad you both liked it!!

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Nancy January 11, 2014 at 8:10 pm

I made this tonight for dinner. My sons (12,13) who say they really don’t like beans, REALLY enjoyed it and asked for seconds, even thirds! 😮 This recipe is definitely a keeper in my home, thank you!!

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Nancy January 11, 2014 at 8:14 pm

Forgot to add, this would also be great with a green tomatillo sauce which I wish I knew how to make!

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Anjali @ The Picky Eater January 17, 2014 at 11:02 pm

Oooh that does sound good! I usually just buy the tomatillo sauce from Trader Joe’s which is made with 100% all natural ingredients and is pretty affordable — so you might want to try that! I don’t have a good recipe for making tomatillo sauce from scratch yet but I will let you know if I come across one that I love!

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Nancy January 19, 2014 at 4:26 pm

That’s great I’ll definitely try Trader Joe’s tomatillo sauce, thank you for the recommendation! Congrats on the birth of your baby girl, Layla, she’s beautiful!

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Anjali @ The Picky Eater January 19, 2014 at 7:38 pm

No problem at all! And aww thank you so much! 🙂

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Anjali @ The Picky Eater January 17, 2014 at 11:01 pm

That is so great Nancy!! The fact that your sons liked it (and we know how picky kids can be when they’re eating) means a lot!!

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Catherine B January 13, 2014 at 10:56 am

I made this on Saturday with vegan cheese (a mix of Daiya mozzarella and pepper jack shreds) and added some soyrizo to the bean mix. Meant to add some spinach but will have to do that next time.

Yum! Definitely a keeper and I’m loving the leftovers. Thanks for this!

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Anjali @ The Picky Eater January 17, 2014 at 10:40 pm

Awesome!! Love the idea of adding spinach — such an easy way to get some extra greens into your diet! So glad you liked this recipe Catherine!

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Anna January 15, 2014 at 6:52 am

I made this a couple days ago and it was great! I’m moving this week so I wanted something healthy and filling so this was perfect! I made it in three separate containers so I can bake them wherever I am 🙂

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Anjali @ The Picky Eater January 17, 2014 at 10:34 pm

Hooray!! So happy to hear that Anna 🙂 And this recipe freezes / stores perfectly — it only tastes better after you reheat it because the flavors have so much time to blend together!

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Sarah Sotelo January 15, 2014 at 11:17 am

These look delicious, going to have to try!!!!

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Anjali @ The Picky Eater January 17, 2014 at 10:33 pm

Yay! Let me know how you like this recipe Sarah!

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Kes January 19, 2014 at 9:03 am

Never tried a mexican dish before but I decided to try this one and wow even the kids ate it! Many thanks for sharing

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Anjali @ The Picky Eater January 19, 2014 at 9:24 pm

Oh that’s so great! So happy to hear it was kid-friendly too 🙂

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Pooja February 11, 2014 at 3:49 pm

Made this last night, and hubby and I absolutely loved it! This recipe is a keeper. I did make some modifications for us:

1) I’m not a big fan of canned tomatoes so I skipped the sauce entirely. I instead mixed all the spices in the black bean mixture.
2) I spread about 1/2 cup of Trader Joe’s hot Chipotle Salsa for the first layer of sauce, and Trader Joe’s Salsa Verde for the second layer of sauce, per someone’s suggestion here. They’re both calorie free, no preservatives, and quite low in sodium, so I didn’t feel bad about using them.
3) I skipped the first layer of cheese and added spinach instead. I just topped the dish with 1/2 cup cheese. I didn’t miss the taste of an extra layer of cheese, but perhaps it might have held up a bit better. We didn’t mind it being slightly messy.
4) I used 8 Trader Joe’s corn+wheat tortillas and rather liked their chewiness.

Have you noticed how we all lust after Trader Joe’s products?! In any case, thank you so much for this recipe!

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Anjali @ The Picky Eater February 12, 2014 at 6:53 pm

Oh awesome!! Thanks so much for sharing your additions/modifications Pooja — they all sound great! Oh and I love the Trader Joe’s Salsa Verde — so good!! Trader Joe’s products in general are the best, I agree 🙂

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Scott Molling March 9, 2014 at 12:40 pm

This was crazy good, another recipe I’ll have to add to the regular rotation.

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Anjali @ The Picky Eater March 9, 2014 at 10:22 pm

Awesome!! So glad to hear it Scott!

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Kim May 9, 2015 at 1:19 pm

I’ve made this a couple of times and we all love it. The only change I do (cause I’m lazy), is to saute the onions and peppers and then throw everything else for the sauce into the same pot, and just layer the tortillas, sauce and cheese. One less layer and one less bowl/pot to wash. 🙂

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Anjali @ The Picky Eater May 11, 2015 at 1:54 pm

That’s awesome – thanks for letting me know Kim! And glad combining everything into one pot worked for you! 🙂

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Elaine January 27, 2016 at 7:44 am

A friend of ours gave this dish to us after we had our daughter, nearly two years ago. This is easily our daughter’s favorite recipe and a sure-fire way to get her to gobble up her veggies. Thank you for creating such an easy and crowd pleasing recipe! (And, it freezes and reheats really well for a quick weeknight meal!)

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Anjali @ The Picky Eater January 27, 2016 at 8:50 am

Awww thank you so much Elaine!! This is one of my daughter’s favorite recipes too (and I totally agree with you about how it’s great for freezing!) I’m so glad it’s working well for your family! 🙂

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