Enfrijoladas
Desayuno • Mexico
Acerca de Enfrijoladas
Corn tortillas dipped in black bean sauce with cheese and cream
How to Make Enfrijoladas (Traditional & Healthy Version)
Enfrijoladas are a beloved breakfast staple in Mexico, particularly in the southern and central regions. This dish features soft corn tortillas bathed in a creamy bean sauce and topped with fresh garnishes, making it both satisfying and comforting. Enfrijoladas are deeply rooted in Mexican culinary tradition, often served in homes and small eateries ('fondas') for breakfast or brunch. Their simplicity and versatility have made them a favorite among families, offering a delicious way to use up leftover beans and tortillas. The taste of enfrijoladas is rich and earthy, thanks to the use of black beans (frijoles negros), which are pureed and flavored with aromatic spices. Historically, enfrijoladas have been a way to nourish families with affordable, protein-rich ingredients. The dish can be easily adapted to suit various dietary needs, making it popular in both rural and urban settings. Its comforting flavors evoke the warmth of Mexican hospitality and the sense of community around the breakfast table. For health-conscious eaters, enfrijoladas are an excellent choice. The combination of beans and corn tortillas provides a balanced meal with plant-based protein and complex carbohydrates. By using fresh vegetables and low-fat dairy, you can create a lighter version without sacrificing authentic Mexican taste. Ideal for vegetarians, this recipe highlights the vibrant flavors and nutritional benefits of traditional Mexican cuisine.
Ingredientes(para 2 enfrijoladas per person)
- 4 Corn tortillas (Tortillas de maíz)
- 1.5 cups Cooked black beans (Frijoles negros cocidos)
- 0.5 cup Vegetable broth (Caldo de verduras)
- 0.25 cup Onion (Finely chopped)
- 2 cloves Garlic (Minced)
- 1 tbsp Olive oil (Extra virgin)
- 0.25 cup Queso fresco (Crumbled, optional for vegan) - opcional
- 2 tbsp Fresh cilantro (Chopped)
- 0.5 Avocado (Sliced) - opcional
- to taste Salt (Sea salt)
- to taste Ground black pepper
Instrucciones
- 1
Prepare the bean sauce by sautéing onion and garlic in olive oil over medium heat until translucent.
5 minutes
Use a non-stick pan to reduce oil usage.
- 2
Add cooked black beans to the pan, along with vegetable broth, salt, and pepper. Simmer and stir until well combined.
5 minutes
For extra flavor, add a pinch of cumin.
- 3
Transfer the mixture to a blender and puree until smooth and creamy. Adjust consistency with more broth if needed.
3 minutes
Blend in batches if necessary to avoid spills.
- 4
Warm the corn tortillas in a dry skillet or microwave so they are soft and pliable.
3 minutes
Heating tortillas prevents cracking when folding.
Por qué este platillo es saludable
This enfrijoladas recipe is a healthy choice because it combines nutrient-dense beans with whole corn tortillas and fresh toppings. The fiber from beans and tortillas aids in satiety and digestive health, while the use of olive oil and fresh vegetables keeps it light yet flavorful. By avoiding heavy frying and opting for plant-based ingredients, this dish supports balanced eating and weight management. It's ideal for vegetarians and can be easily adapted for vegan diets.
Enfrijoladas are packed with nutritional benefits. Black beans offer plant-based protein, dietary fiber, iron, and folate, supporting muscle growth and digestion. Corn tortillas provide complex carbohydrates and magnesium, while fresh vegetables and avocado add vitamins A, C, K, and healthy fats. This meal is low in saturated fat and cholesterol, making it heart-friendly and suitable for most diets. The inclusion of olive oil and fresh garnishes further enhances the dish's nutritional profile.
Consejos
- 💡Tip 1: Use homemade beans for best flavor and texture.
- 💡Tip 2: Warm tortillas thoroughly before dipping for pliability.
- 💡Tip 3: Adjust bean sauce thickness with vegetable broth for desired consistency.
Conservación y servicio
Store leftover enfrijoladas in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or skillet, adding a splash of broth to keep the bean sauce creamy.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 200.0 kcal |
| Proteínas | 10.0 g |
| Carbohidratos | 22.0 g |
| Grasas totales | 8.0 g |
| Fibra | 5.0 g |
