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.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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.
Look for: softened
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.
Look for: browned and cooked through
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.
Look for: the spinach is fully wilted, then remove the pan from the heat
Tap card to mark done - 05
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.
Tap card to mark done - 06
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.
Tap card to mark done - 07
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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
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.
Look for: the cheese is melted and the sauce is bubbling at the edges
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