In the vibrant world of nutrition, Baked Enchilada Beans emerge as a beacon of health and wellness. This delightful dish not only promises a gastronomic adventure but also aligns seamlessly with the principles of the Whole Health Flexi-Plan diet, offering a plethora of health benefits. Let's embark on a journey to uncover the nutritional treasures that this dish holds.
Beans, the star ingredient in this dish, are renowned for being a substantial source of plant-based protein. Proteins are vital in the human body, serving as the building blocks that facilitate muscle repair and growth. Particularly for individuals adhering to a vegetarian or vegan diet, beans are a pivotal source of protein, fostering a healthy and balanced lifestyle [1].
Beans are a veritable reservoir of dietary fiber, a nutrient instrumental in promoting optimal digestive health. A diet rich in fiber not only aids in maintaining balanced blood sugar levels but also assists in reducing cholesterol levels. Furthermore, incorporating high-fiber foods into your diet can potentially mitigate the risk of heart disease and certain digestive ailments [2].
The ingredients that grace the Baked Enchilada Beans dish are laden with properties that safeguard the heart. Beans, in particular, have demonstrated a capacity to lower LDL (bad) cholesterol levels, a significant risk factor for heart disease.
Beans are a boon for those aiming to manage their weight effectively. Their high content of protein and fiber induces a feeling of satiety, helping you feel full and content post-meal. This, in turn, curtails the propensity to overeat, thereby aiding in weight management [3].
Beans are a treasure trove of essential minerals including iron, magnesium, and potassium. These minerals fulfill diverse roles within the body, ranging from facilitating oxygen transport to enhancing muscle function [4].
For individuals grappling with celiac disease or gluten sensitivity, Baked Enchilada Beans presents a delightful and safe culinary choice. This dish is naturally devoid of gluten, aligning with various dietary needs while still delivering a rich nutrient profile.
The Whole Health Flexi-Plan diet accentuates the consumption of nutrient-dense, whole foods. Baked Enchilada Beans resonate perfectly with this dietary paradigm, offering a harmonious blend of protein, fiber, vitamins, and minerals that nourish the body and soul.
Beans are endowed with a variety of phytonutrients, which exhibit potent antioxidant properties. These antioxidants are warriors in the fight against free radicals in the body, preventing cellular damage and thwarting the onset of aging and various diseases [5].
The dietary fiber found in beans serves as a prebiotic, nourishing the beneficial bacteria residing in the gut. A robust gut microbiome is associated with improved digestion, enhanced immune function, and even mood regulation[6].
Beans are not only a powerhouse of nutrients but also champion environmental sustainability. Their carbon footprint is significantly lower compared to many animal-based protein sources, making Baked Enchilada Beans a responsible and sustainable choice for your diet[^8].
Baked Enchilada Beans transcend the realm of mere culinary delight. They embody a nutritional powerhouse that harmonizes impeccably with the principles of the Whole Health Flexi-Plan diet. Whether you are keen on augmenting your protein intake, fostering heart health, or simply indulging in a gastronomic delight, this dish stands as a versatile and nourishing choice.
This dish caters to a wide array of dietary preferences, making it suitable for vegetarians, vegans (with the inclusion of vegan cheese), gluten-free diets, and adherents of the Whole Health Flexi-Plan diet.
A delightful and nutritious twist on the classic, our Baked Enchilada Beans are crafted with a homemade enchilada sauce, bursting with flavors and topped with a blend of Mexican cheeses. This gluten-free dish aligns perfectly with the Whole Health Flexi-Plan diet, ensuring a hearty meal without compromising on health.
Preheat oven to 350F.
Prepare the Homemade Enchilada Sauce.
Lightly grease a 9×9 inch baking dish with avocado oil.
In a mixing bowl, combine drained black beans with the enchilada sauce. Aim for a saucy consistency. Adjust salt to taste. Mix in chopped cilantro.
Transfer the mixture to the baking dish and evenly sprinkle the cheese on top.
Bake in the preheated oven until beans are thoroughly heated and cheese has melted, approximately 20-25 minutes.
For serving, layer quinoa at the base of a bowl, top with the baked enchilada beans, and garnish with the suggested toppings.
Servings 4
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.