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Sweet Potato & Black Bean Enchiladas Recipe

Updated on May 14, 2016
My Bell profile image

Marcelle enjoys preparing delicious meals for family and friends. She especially loves creating original, healthy vegetarian recipes.

Break away from the traditional meat laden, sodium rich enchilada recipes for this vegetarian winner! Sweet potatoes pair with black beans, seasonings, and an easy-to-make, low-sodium enchilada sauce for this classic Mexican dish. It’s colorful, fragrant and delicious!

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Sweet Potato or Yam?

Yams and sweet potatoes are simply not the same. Though they can be easily interchanged in recipes, they belong to separate plant families and their nutritional profile is different. Both provide a healthy dose or vitamin C, vitamin B6, potassium and other nutrients, but unlike sweet potatoes, yams provide only a trace of vitamin A and are lower in fiber.

So how do you know what’s what at the grocery store? Labeling in U.S. grocery stores can sometimes be confusing. Often what is labeled a yam is actually a sweet potato. Yams are not grown in the U.S. so it is rare to find a true yam in a typical U.S. grocery store. To find true yams in the U.S., you would likely need to visit to a specialty grocery store or international market.

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A Healthy Sweet

How can something that tastes so deliciously sweet be a nutrition superstar? Sweet potatoes are among the most nutritious vegetables you can add to your diet, according to a vegetable rating study by the Center for Science in the Public Interest, a consumer advocacy organization.1 The orange flesh provides an excellent source of vitamin A in the form of beta-carotene, providing more than 200% of the daily value required in one medium sweet potato. This vegetable is also a very good source of vitamin C, manganese, copper, pantothenic acid, vitamin B6, and a good source of potassium, fiber, and other B vitamins. Anthocyanin and other color pigment antioxidants found in sweet potatoes have been shown to provide anti-inflammatory benefits. According to a study abstract published by the US National Institutes of Health, anthocyanin is suggested to possess anti-inflammatory and anti-carcinogenic activity, cardiovascular disease prevention, obesity control, and diabetes alleviation properties.2

Sodium in Enchilada Sauce

Before running out to purchase a processed can of enchilada sauce, consider making your own at home (recipe below). It is fast and easy to make and you will reduce the sodium significantly in most cases. Be sure to purchase tomato sauce that is labeled “no-salt-added” or a brand that is naturally low in sodium, such as Pomi. You can find this brand in most whole food grocers and online. As always, check labels. The table below shows sodium content in some commonly store bought brands.

Comparing Enchilada Sauce Sodium

Brand
Sodium Per Serving
Old El Paso Enchilada Sauce, Mild
360 mg
La Victoria Enchilada Sauce, Mild
430 mg
Las Palmas Original Style Enchilada Sauce
380 mg
Pace Enchilada Sauce
210 mg
Hatch Red Enchilada Sauce
300 mg

Sweet Potato & Black Bean Enchiladas Recipe

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Light on calories and sodium but heavy on flavor, this enchilada recipe is sure to please! You can cook the sweet potatoes in the microwave beforehand. Wash and scrub the sweet potato, poke holes with a fork all around, place on a microwave-safe plate or paper towel, and cook in the microwave for 5-8 minutes, rotating halfway through. Be sure to check the labels of the different brands of corn tortillas as the sodium can vary here quite a bit.

4.4 stars from 12 ratings of Light Sweet Potato & Black Bean Enchiladas

Cook Time

Prep time: 20 min
Cook time: 25 min
Ready in: 45 min
Yields: 4 servings

Ingredients

  • 1 15-oz can no-salt-added organic black beans, rinsed and drained
  • 3 garlic cloves, minced
  • Fresh juice from 1 lime
  • ½ cup green onions, diced
  • ½ tsp cumin
  • ½ tsp sodium-free chili powder, (try Frontier brand)
  • ¼ tsp fresh ground black pepper
  • 2 tablespoons fresh cilantro, chopped
  • 2 cups cooked sweet potatoes, slightly mashed
  • 1 ½ cups Easy Low-Sodium Enchilada Sauce, (see recipe below)
  • 8-9 corn tortillas
  • ½ cup organic shredded Monterey Jack or a Mexican blend cheese

Instructions

  1. Preheat oven to 350 degrees.
  2. Combine drained black beans with the garlic, lime juice, green onions and spices in a bowl.
  3. In a separate bowl, slightly mash the cooked sweet potato.
  4. Pour about ½ cup of enchilada sauce in the bottom of a 3-quart rectangular baking dish.
  5. Place 1-2 tortillas between 2 paper towels and warm in the microwave for 15-20 seconds.
  6. Spoon about 1/8 of mashed sweet potatoes down the center of a warmed tortilla. Top with 1/8 of the bean mixture. Wrap and roll the tortilla and carefully place seam side down in the sauced baking dish. Repeat with each tortilla.
  7. Pour the remainder of the sauce on top and sprinkle with the cheese.
  8. Bake at 350 degrees for 20-25 minutes, until the enchiladas are hot and the sauce is bubbling around the edges.

Nutrition Facts
Serving size: 2 enchiladas
Calories 357
Calories from Fat54
% Daily Value *
Fat 6 g9%
Carbohydrates 62 g21%
Fiber 12 g48%
Protein 15 g30%
Sodium 186 mg8%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Easy Enchilada Sauce Recipe

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This sauce takes no time to make and will reduce the sodium content of Sweet Potato & Black Bean enchilada meal. You can spice it up or down depending on your taste. Use this sauce for all your enchilada recipes!

I highly recommend using Pomi brand tomato sauce. The flavor easily surpasses other tomato sauce brands available on grocer shelves. Another bonus is that each half cup serving only has 10mg of sodium, keeping this enchilada sauce recipe low in sodium. You can purchase this brand at some whole food grocers or online.

Ingredients

  • 16 oz no-salt-added tomato sauce, (try Pomi brand)
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 1 tsp sodium-free chili powder, (try Frontier brand)
  • ½ tsp cumin

Instructions

  1. Mix and heat through.

Enchilada Recipe Photos

Rinse and drain beans then combine with the garlic, lime juice, green onions and spices in a bowl.
Rinse and drain beans then combine with the garlic, lime juice, green onions and spices in a bowl. | Source
In a separate bowl, slightly mash about two cups of cooked sweet potato.
In a separate bowl, slightly mash about two cups of cooked sweet potato. | Source
Pour about ½ cup of enchilada sauce in the bottom of a 3-quart rectangular baking dish.
Pour about ½ cup of enchilada sauce in the bottom of a 3-quart rectangular baking dish. | Source
Spoon about 1/8 of mashed sweet potatoes down the center of a warmed tortilla.
Spoon about 1/8 of mashed sweet potatoes down the center of a warmed tortilla. | Source
Top with about 1/8 of the bean mixture.
Top with about 1/8 of the bean mixture. | Source
Wrap and roll the tortilla as shown.
Wrap and roll the tortilla as shown. | Source
Carefully place seam side down in the sauced baking dish.
Carefully place seam side down in the sauced baking dish. | Source
Repeat with each tortilla.
Repeat with each tortilla. | Source
Pour the remainder of the sauce on top and sprinkle with the cheese. Bake at 350 degrees for about 20-25 minutes.
Pour the remainder of the sauce on top and sprinkle with the cheese. Bake at 350 degrees for about 20-25 minutes. | Source

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Sources

1 Liebman, Bonnie, and Jayne Hurley. "Rating Rutabagas: Not All Vegetables Are Created Equal." Nutrition Action Health Letter (2009): n. pag. The Center for Science in the Public Interest. Jan. 2009. Web. https://www.cspinet.org/nah/01_09/ratings.pdf.

2 He J, Guisti MM. "Anthocyanins: Natural Colorants with Health-Promoting Properties." Annual Revew Food Science Technology. 2010;1:163-87. Doi:10.1146/annurev.food.080708.100754. Review. PMID: 22129334 [PubMed – indexed for MEDLINE]. http://www.ncbi.nlm.nih.gov/pubmed/22129334.

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    • DzyMsLizzy profile image

      Liz Elias 2 years ago from Oakley, CA

      Oh, man---these sound yummy! I'm always looking for good veggie recipes. The only change I'd have to make would be the type of beans. Hubby cannot stand black beans; he thinks they taste like dirt. LOL

      Bookmarking for future reference!

    • My Bell profile image
      Author

      Marcelle Bell 2 years ago

      Thank you, Ms Lizzy! My family loves this recipe and requests it often. It's also one of my go to recipes for delivering meals to families that have a new baby. The black beans in this recipe can easily be switched out for another bean. I think pinto beans would work very well. The black beans add a nice color contrast to the orange sweet potato and are delicious too, in my opinion, but all beans are good and good for you!

    • swilliams profile image

      Emunah La Paz 2 years ago from Arizona

      This looks very good! Thanks for sharing. Voted up Beautiful.

    • Glimmer Twin Fan profile image

      Glimmer Twin Fan 2 years ago

      Yummy what a gorgeous recipe. We will definitely be trying this soon. Shared around.

    • Jackie Lynnley profile image

      Jackie Lynnley 2 years ago from The Beautiful South

      Wow; I will sure try this. I love sweet potato and always try to watch my salt. Hope this will be as good as it sounds and looks! Long as it is close I can doctor it my way; right? Thanks!^

    • Phyllis Doyle profile image

      Phyllis Doyle Burns 2 years ago from High desert of Nevada.

      Oh my gosh ! I love all these ingredients and your enchiladas sound wonderful -- makes me hungry. Your recipe for the sauce is great with low sodium. Thanks for sharing this recipe. Saved in my favorite recipes bookmark. Voted up and shared with followers.

    • profile image

      Sharon Pike 2 years ago

      I made this last night doubled the recipe and can't wait for lunch today...it is out if this world crazy good! My meat loving husband couldn't stop saying how good ut was....this is a keeper for sure!

    • My Bell profile image
      Author

      Marcelle Bell 2 years ago

      Thank you all for the awesome comments! Jackie - you can certainly doctor it up in different ways. For instance, for more spice, you can added a diced jalapeño and you could also adjust the quantities of spices for the sauce. Sharon - so glad that you and your husband enjoyed this so much! It's one of my family's favorite meals!

    • pattyknap profile image

      pattyknap 2 years ago from Long Island, NY

      I'm gonna try this!

    • Mrinfo10 profile image

      Josh Robert 2 years ago from PA

      That looks and sounds delicious!

    • hubsy profile image

      hubsy 2 years ago

      I've never seen sweet potatoes in an enchilada! How delicious!!!! I can't wait to make this and let you know how it turns out. Voted up!

    • Christine P Ann profile image

      Christine P Ann 2 years ago from Australia

      Love this idea. Never thought of using sweet potato. Thanks for sharing the recipe :)

    • ChitrangadaSharan profile image

      Chitrangada Sharan 2 years ago from New Delhi, India

      Congratulations for HOTD!

      Your recipe looks gorgeous and I am sure it tastes yummy too. Thanks for providing the details and the pictures are so helpful.

      Thanks and voted up!

    • word55 profile image

      Word 2 years ago from Chicago

      Ummm, yum, yum, yum! Gonna try all this! Thanks for sharing. Congrats for HOTD!

    • PegCole17 profile image

      Peg Cole 2 years ago from Dallas, Texas

      What a great casserole dish, beautiful and nutritious. Your explanations and instructions were nicely done and understandable, accompanied by your awesome photos. Thanks and congratulations on Hub of the Day. Well deserved!

    • My Bell profile image
      Author

      Marcelle Bell 2 years ago

      Thank you all so much for the awesome comments! Please do let me know what you think of this recipe when you make it and rate it too if you'd like. Stay tuned . . there are many more to come!

    • Relationshipc profile image

      Kari 2 years ago from Alberta, Canada

      Yay! A vegetarian recipe wins the spotlight. :)

      I've never tried sweet potato in wraps or enchiladas before, so I will definitely be trying this one out.

      Good to know about the sodium, that's something I don't often think about even though I try to be pretty conscious about what I'm putting in my body in way of preservatives etc.

    • thefedorows profile image

      thefedorows 2 years ago from the Midwest

      This looks SO yummy! Pinning and printing so I can buy the ingredients in my next shopping trip. Your pictures are helpful and I liked your enchilada sauce recipe. Definitely will try. Congratulations on HOTD!

    • gryphin423 profile image

      gryphin423 2 years ago from Florida

      Interesting use of the sweet potatoes! I'll try this out. Thanks for the low sodium recipe!! Good job!

    • rebeccamealey profile image

      Rebecca Mealey 2 years ago from Northeastern Georgia, USA

      Sounds fantastic. I love sweet potatoes and this sounds like a wonderful way to serve them. Certainly a unique recipe you came up with. Congrats!

    • Peggy W profile image

      Peggy Woods 2 years ago from Houston, Texas

      This sounds delicious and looks even better with your wonderful photos. I am going to pin this, G+, tweet and share with my followers. Can't wait to try this recipe. Thanks!

    • My Bell profile image
      Author

      Marcelle Bell 2 years ago

      Thank you all again! All your comments have made me smile and I'm so happy that I was able to promote this delicious vegetarian recipe in the Hub community. I'm grateful that I joined Hubpages! Thank you for the pins and Google+ posts too.

    • Cass Francavilla profile image

      Cass Francavilla 2 years ago from North New Jersey

      Wow. This looks divine. Never heard of such a thing. I must try! Will do next week! Thanks!

    • CrisSp profile image

      CrisSp 2 years ago from Sky Is The Limit Adventure

      Anything vegetarian is on my list! This is an exciting recipe and I will surely try it.

      Well deserving HOTD! Way to go!

    • Just Ask Susan profile image

      Susan Zutautas 2 years ago from Ontario, Canada

      I was just saying to hubby the other day that it's time I make enchiladas. Will have to try your recipe as we love sweet potatoes and black beans. Sounds and looks delicious.

    • profile image

      Pastor Wolfe 2 years ago

      I have to admit this looks delicious! Well directed as well, great hub! I just might make this for my family, thanks for sharing!

    • gmwilliams profile image

      Grace Marguerite Williams 2 years ago from the Greatest City In The World-New York City, New York

      This is such a delicious spin on a favorite American dish. It appeals to the vegetarian, health food enthusiast, dieters, and anyone who wants an out-of-this-world but economical dish. I simply love recipes with an exotic twist. Yummm. Oh where is my manners, congratulations for being HOTD.

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      cerdas dan pintar komputer 2 years ago

      like this

    • incomeguru profile image

      Oyewole Folarin 2 years ago from Lagos

      This is awesome indeed! I never thought of something as good as this vegetarian recipe. In fact I never knew sweet potatoes could blend well as demonstrated in this informative hub. Thanks.

    • Better Yourself profile image

      Better Yourself 2 years ago from North Carolina

      Love the recipe to make homemade sauce, great hub and great take on enchiladas! Will have to try sometime!

    • vocalcoach profile image

      Audrey Hunt 2 years ago from Nashville Tn.

      At long last - vegetarian enchilada recipe! Would never have thought of this combination and I love both. Will put on my oven mitt and whip this beautiful recipe up. Looks and sounds marvelous. Voted up, useful, awesome, interesting and will share. Thanks Peggy!

    • momsdoworkathome profile image

      Katina Davenport 2 years ago from Michigan

      This looks really good. Really, really good.

    • mdscoggins profile image

      Michelle Scoggins 2 years ago from Fresno, CA

      Thank you MyBell for the recipe sounds yummy. I love enchilada's but do not usually eat them because of the high fat, calorie and sodium in the ingredients. I will definitely try these..Voted Up :)

    • Adrienne Daniels profile image

      Adrienne Lea Daniels 2 years ago from Columbus, Ohio

      This sounds and looks extremely delicious. I love enchiladas and sweet potatoes. I think I will try this out. Thanks!

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