Fusion Enchiladas

We're giving the axe to the lard traditionally used to cook refried beans, creating our own non-fried bean purée using high-protein edamame flavored with onion, garlic, cumin, chile powder and lime juice.

Serves: 4
Makes: 8 enchiladas
Hands-on time: 7 minutes
Total time: 15 minutes



  • 1/2 small onion, diced
  • 2 cloves garlic, smashed
  • 1 cup frozen shelled edamame beans
  • 1 tsp cumin, ground
  • 1 tsp chile powder
  • 2 tsp fresh lime juice
  • Sea salt and fresh ground black pepper, to taste


  • 1 1/2 tsp olive oil, divided
  • 1 clove garlic, minced
  • 1 tsp cumin, ground
  • 8 oz sirloin beef, thinly sliced
  • 1 cup corn kernels (frozen and thawed, canned or fresh)
  • 1 medium red bell pepper, finely diced
  • 2 cups baby spinach
  • 1 1/2 cups all-natural low-sodium tomato sauce, divided
  • Sea salt and fresh ground black pepper, to taste
  • 8 small whole-wheat flour tortillas (about 6 to 8 inches in diameter)
  • ½ cup low-fat mozzarella cheese, shredded


  1. Preheat oven to 425°F.
  2. Prepare "refried" edamame: Bring 2 cups water to a boil over high heat. Add onion, garlic and edamame, bring back to a boil and cook for 4 minutes. Drain onion-bean mixture, reserving 1/4 cup cooking liquid. Pour bean mixture and reserved cooking liquid into a food processor and add cumin, chili power and lime juice. Purée until almost smooth and season with salt and black pepper. Scrape into a bowl and set aside.
  3. Prepare beef filling: In a small bowl, combine 1/2 tsp oil, garlic and cumin. Add beef and mix well to season.
  4. In a nonstick sauté pan, heat remaining 1 tsp oil over medium-high heat. Add beef and sauté for about 1 minute, until lightly browned. Add corn, red pepper and spinach, and mix well to combine. Add 1/4 cup tomato sauce and cook for 1 to 2 minutes, until heated through. Season with salt and black pepper and remove from heat.
  5. Spread 1/2 cup remaining tomato sauce over the bottom of a 9 x 13-inch baking dish and set aside.
  6. Spread tortillas out in a single layer on a flat work surface. Scoop 2 to 3 tbsp edamame filling and spread in the center of each tortilla. Top with 2 to 3 tbsp beef mixture and roll tightly. Place enchiladas seam side down on top of tomato sauce in baking dish. Cover with remaining tomato sauce, top with cheese and place dish in oven. Bake enchiladas until hot throughout and cheese is melted, about 8 minutes.
  7. Remove from oven and serve immediately.

Nutrients per 2 enchiladas: Calories: 440, Total Fat: 11 g, Sat. Fat: 3 g, Carbs: 55 g, Fiber: 11 g, Sugars: 16 g, Protein: 34 g, Sodium: 400 mg, Cholesterol: 40 mg

Nutritional Bonus: Edamame, a traditional Japanese appetizer or snack, boasts an impressive 8 grams of fiber per cup – that's 32% of your daily recommended value. Plus, it's a soluble fiber, which helps slow down fat formation and absorption in the gut.