4 Bean Enchiladas - PCOS-Friendly Recipe
This 4 Bean Enchiladas is a PCOS-friendly recipe with 527 calories, 31.13g protein, and 89.3g carbs per serving. Ready in 58 minutes. High in fiber (23.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 cups shredded reduced fat cheddar cheese
- 1 can condensed cheese soup
- 10 oz enchilada sauce
- 8 oz tomato sauce
- 15 oz black beans
- 1 cup northern beans
- 15 cups kidney beans
- 15 oz chickpeas
- 16 corn tortillas
Instructions
- Stack tortillas and wrap tightly in foil. Bake in a 350 °F (175 °C) oven for 10 minutes or until warm.
- For filling, combine beans (rinsed and drained) with cheese soup. Spoon about 1/3 cup filling on to one end of each tortilla.
- Starting at the end with the filling, roll up each tortilla. Arrange tortillas, seam side down, in 2 (2-quart) rectangular baking dishes.
- In a bowl, stir together the enchilada sauce and tomato sauce. Pour over tortillas.
- Cover with foil. Bake in a 350° F oven for 30 minutes or until heated through.
- Remove foil, sprinkle with cheese, and bake, uncovered, about 5 more minutes or until cheese melts. If desired, sprinkle with olives and green pepper. Yields 16 tortillas.
- Note: salsa sauce has been used for enchilada sauce in the ingredients which can be found by taco items in grocery store.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this 4 Bean Enchiladas contribute to your health goals:
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Black bean: Support blood sugar control and provide sustained energy
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This 4 Bean Enchiladas can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this 4 Bean Enchiladas recipe is designed to be PCOS-friendly. At 527 calories per serving with 31.13g of protein, it supports balanced blood sugar and hormonal health. It also provides 23.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 58 minutes total. Prep time is 18 minutes and cook time is 40 minutes. It makes 16 servings, so you can meal prep for multiple days.
Per serving: 527 calories, 31.13g protein (24%), 89.3g carbs, 6.63g fat. Plus 23.5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 527 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 16 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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