Beef and Black Bean Enchiladas
Comforting, nutrient-dense enchiladas packed with iron-rich beef, black beans, and spinach. Rolled in corn tortillas and baked with melted cheddar until bubbly.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthCramps
Observe before drawing conclusions
Track timing, movement, hydration and cycle context. A meal or supplement should not replace assessment of persistent cramps.
Track: severity + cycle timing
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Before you start
Your 40-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Oven · Large skillet
Time saver
Leftovers store beautifully in an airtight container in the fridge for up to 4 days, and the flavors actually deepen overnight.
Do these three things first
- 1Preheat your oven to 375°F.
- 2Prep medium yellow onion (diced), black beans (rinsed)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
One clear step at a time
0 of 8 steps complete
Next: Preheat your oven to 375°F
- 01
Preheat your oven to 375°F
Preheat your oven to 375°F. Lightly grease a 9x13 inch baking dish with a drizzle of olive oil.
Tap card to mark done - 02
Heat a tablespoon of olive oil in…
Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the diced onion and sauté until softened, about 5 minutes.
Tap card to mark done - 03
Add the ground beef to the skillet
Add the ground beef to the skillet, breaking it apart with a wooden spoon or spatula. Season generously with salt, black pepper, dried oregano, ground cumin, and chili powder. Cook until browned and cooked through, about 6 to 8 minutes.
Tap card to mark done - 04
Lower the heat and stir in the…
Lower the heat and stir in the black beans, chopped baby spinach, and a quarter cup of the enchilada sauce. Simmer for 2 to 3 minutes until the spinach is fully wilted, then remove the pan from the heat.
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Wrap the corn tortillas in a damp…
Wrap the corn tortillas in a damp paper towel and microwave for 30 to 40 seconds to make them pliable so they don't tear while rolling.
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Spoon about 1/3 cup of the beef…
Spoon about 1/3 cup of the beef and bean mixture down the center of each tortilla. Roll them tightly and place them seam-side down in the prepared baking dish.
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Pour the remaining enchilada sauce evenly over…
Pour the remaining enchilada sauce evenly over the top of the rolled tortillas and sprinkle with the grated cheddar cheese.
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Bake uncovered for 15 to 20 minutes
Bake uncovered for 15 to 20 minutes, or until the cheese is melted and the sauce is bubbling at the edges. Let the dish rest for 5 minutes before serving.
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The nutrition underneath
Why this bowl holds together
Heating the tortillas is crucial
Heating the tortillas is crucial: cold corn tortillas will crack when you try to roll them. The damp paper towel trick creates steam to keep them soft.
Grating your own cheese from a…
Grating your own cheese from a block melts much smoother than pre-shredded bagged cheese, which is coated in anti-caking starches.
Leftovers store beautifully in an airtight…
Leftovers store beautifully in an airtight container in the fridge for up to 4 days, and the flavors actually deepen overnight.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.