My Tasty Bean & Cheese Enchilada Meal
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I made a tasty bean-and-cheese enchilada meal last night. This is a fast and cheap meal, which makes it even better.
I love beans because they’re a cheap form of protein and other nutrients. But yes, they do cause gas.
I didn’t take pictures because I didn’t know I was going to write this post, so please just use your imagination.
I used two cans of beans (I used pinto because they’re softer and I have to have more dental work done in March). Then I got out the soft flour tortillas (I get the extra-soft kind because they’re easier to handle). And you’ll need shredded cheese, a few slices of chopped onion, and a can of enchilada sauce.
My Ingredients for Beans & Cheese Enchiladas:
I poured two cans of beans into a colander, drained them, then ran water over them for a minute or so.
Did you know that rinsing the beans reduces gas? Apparently, the liquid you throw away is 30% more likely to cause gas than the beans themselves. However, rinsed beans lose flavor when you take away this gassy element.
So I add seasoned salt and chopped onion, which, in my opinion, keeps the beans from being so boring. I’d rather lose some of the taste than deal with the higher gas content.
I put the two cans of beans in a big bowl and added the chopped onion. Then I added a little of the enchilada sauce to give it a creamier texture.
Preparing the Enchiladas for Cooking:
I laid the tortillas on a plate, added a few spoonfuls of the bean mixture, and topped them with shredded cheese.
Then I rolled them up and placed them, creased side down, into a greased 13×9 casserole dish. I poured the remaining can of enchilada sauce over them and added shredded cheese on top.
Cover with foil and cook for about 20 minutes. Then take the foil off and cook another ten minutes. I have leftovers, which I will eat over the next few days.
This is a cheap and delicious meal. You might even have all or most of the ingredients on hand. And if you need to serve a meal fast, this is a good one.
What Makes Beans So Gassy?
Canned beans cause gas primarily due to oligosaccharides (specifically, raffinose) and their high fiber content. Because humans lack the enzyme alpha-galactosidase to break down these complex sugars, they travel undigested to the large intestine, where it ferments.
And you know how that ends.
Thoroughly rinsing canned beans washes away starches and sodium. I’ve also read that chewing well helps.
Let’s not be coy about this. Beans and flatulence just go together.
Which Beans Cause the Most Gas?
Some research suggests that pinto beans and baked beans are more likely to cause gas. And naturally, those are my two favorites. But then I live alone, so I don’t worry about it.
Don’t shy away from beans, because they are packed with good things.
Beans are a rich source of fiber. Just a half-cup of beans has 6 to 8 grams of fiber. They’re also loaded with protein, iron, potassium, magnesium, and B vitamins.
If you’re cooking dry beans, I read that you should soak them for 8–12 hours. Or use a quick-boil method, discard the soaking water, and rinse thoroughly.
Simmer in a pot covered with 2-3 inches of water, with onions and herbs, for 45 minutes to 2 hours, until tender. Add salt when they begin to soften to avoid tough skins. I usually always cook mine in the crockpot.
Adding 1/4 to 1/2 teaspoon of baking soda during soaking or cooking helps break down gas-producing sugars. Cook until the beans are very tender and skim the foam.
Growing up, beans were served regularly. You can’t beat beans, cornbread, and skillet-fried potatoes. That’s a mighty tasty meal! There were usually sliced tomatoes on the table too.
Try these easy bean-and-cheese enchiladas. I’ll be eating them all weekend. I don’t plan on having company, so I’m not going to worry about the after effects. I doubt the cats will mind.
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Sounds like we might need your fried potatoes recipe too! All this talk of good food is making me hungry. I love beans too, but not the gas that always follows, lol. And I’m sure even if your cats did mind, they wouldn’t tell you, lol. 😋
For fried potatoes, I just cut them up and cook them in grease until they’re nice and crispy. Salt and pepper.
Growing up one of our meals on repeat was a big old pot of navy beans with a ham bone. Somewhere between a soup and a stew and we had to eat it with a spoon. Now, I just use canned pinto beans and let them cook in a slow cook for several hours (keeping the liquid in the can). Good times and a nice memory.
I forgot about the ham bone. We had that too. I haven’t cooked the canned beans for that long. Does that make them taste better?
I love any kind of beans but lately I’ve been making cranberry beans, they’re so creamy, and taste like pinto’s. I’ve fixed them in the crockpot and instant pot. I get them at Walmart.
I love your graphics in this post! ~ Sandy
I’ve never heard of cranberry beans. I’ll have to check them out.
I love beans but alas have had to give them up due to my allergies worsening. Cheese too. Ever notice how many recipes online have cheese or milk products in them?? Argh!! I do make refried beans for hubby…and adding a little chicken flavoring makes them oh so tasty (my favorite comes in little packets, and is best with at least a cup of beans per package or can use a little less than a packet: Savory Choice Chicken Broth Concentrate). He likes me to sprinkle grated cheese over some corn chips (we get the blue ones) and he dips them in the refried beans. You are fortunate to be able to eat them!! You know, if you took some digestives along with the bean meal, it might not make as much gas. I use the pancreatin pills and Betaine HCL with each meal. Also, a couple tablespoons of Aloe Vera Juice with meals is helpful. Helps the digestion. In the days I could still eat beans…so long as I had them once a week or so, was not bothered with gas…and as you say, rinsing does help too. Ah and onions and tomatoes are a great addition to many meals in my opinion. My Grampie grew the best beefsteak tomatoes…sure miss them.
Bon Apetit!!
I think I’m growing tomatoes this year. I’ll probably go with cherry tomatoes. I haven’t had much luck with big ones. I don’t have much trouble digesting beans.
That sounds so good!
I can still recall how good those pinto beans with fried potatoes were! I haven’t made fried potatoes in a long time.
My grandmother served beans at every meal because my grandfather insisted his meal was not complete if he didn’t have beans. She’d cook a huge pot of beans once a week and freeze them to use the rest of the week. I will never forget the blue freezer containers she used – one would appear every morning on the counter to thaw. LOL A favorite memory!!!
Good memories! I’d rather eat beans than meat.
Sounds like a very yummy meal and one to be enjoyed quite a bit. I haven’t made anything with pinto beans in a very long time. Definitely food for thought – no pun intended. LOL
There are so many ways to cook and serve beans.