Recipe description
June 8, 2026
Black Bean Enchilada Bake
Cozy, fiber-rich black bean bake to support gentle digestion.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and moderate fat for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a large mixing bowl, combine black beans, enchilada sauce, diced bell peppers, and chopped onion.
3
Layer corn tortillas in the bottom of a baking dish, then spread a portion of the black bean mixture over them.
4
Sprinkle cheese over the top and repeat the layers until all ingredients are used, finishing with cheese on top.
5
Cover the dish with foil and bake for 20 minutes.
6
Remove the foil and bake for an additional 10 minutes until the cheese is bubbly and golden.
7
Let cool slightly, then top with fresh cilantro and sliced avocado before serving.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
20 g
Protein
62 g
Carbohydrates
14 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe suitable for vegetarians/vegans?
Yes. It's plant-based; if you want vegan, omit dairy or use vegan cheese/sour cream.
How long does it take to prepare and bake?
About 15 minutes prep and 25–30 minutes bake (roughly 40–45 minutes total).
How many servings does it yield?
About 4–6 servings.
Can I freeze leftovers?
Yes. Store in an airtight container for up to 3 months; reheat in the oven.
How can I boost fiber or protein?
Use extra beans, add quinoa or lentils, include more vegetables, and top with avocado or seeds.
Are there common allergens?
It contains beans; if you add dairy (cheese, sour cream) note dairy allergen. Gluten depends on tortillas—use corn tortillas for gluten-free.
Is this gluten-free?
It can be gluten-free if you use gluten-free tortillas (e.g., corn tortillas) and check other ingredients.
What toppings go well?
Avocado, cilantro, diced tomatoes, salsa, yogurt or plant-based alternative, lime juice.
How can I adjust the heat level?
Reduce chili powder or omit jalapeño; for smokier heat, add chipotle.
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