This Mediterranean take on a Mexican enfrijoladas recipe is absolutely delicious! Grilled pita pockets are dipped in a super easy black bean sauce, and are then stuffed with ground meat and topped with onion, avocado, Greek yogurt and feta. It’s a really hearty breakfast packed with protein, and I know you are going to love it!
What Are Enfrijoladas?
Traditional Mexican enfrijoladas are basically corn tortillas drenched in a creamy chili-infused black bean puree, and rolled up. They are then topped with Mexican queso fresco and other toppings.
They are served as either a dinner or a breakfast.
They’re kind of like bean enchiladas!
How Is This Enfrijoladas recipe Different?
Instead of the traditional corn tortilla, in this hearty breakfast we use whole wheat pita pockets, which are a good source of fiber and nutrients. We add a few different flavors to the bean sauce, like lemon for acidity and vitamin C, and smoked paprika for smokey flavor and antioxidants.
After the grilled pita pockets are dredged in the bean puree, we actually stuff the ‘enfrijoladas’ with cooked ground turkey for even more protein! We top them with sliced raw onion, avocado and, of course, a sprinkle of feta.
A drizzle of Greek yogurt mixed with lemon juice finishes it off.
So we keep the heart and soul of enfrijoladas Mexicanas, while adding a bit of a Mediterranean twist!
How To Make Enfrijoladas
I love a recipe where a bunch of ingredients get tossed into a blender and are ready in 60 seconds, and this is that kind of recipe!
- We start by blending together the black beans, onion, garlic, cumin, paprika, oregano, salt and lemon juice until a smooth sauce forms.
- Then, make the Greek yogurt sauce by mixing together Greek yogurt, lemon juice, salt and pepper.
- Heat some olive oil a large cast iron skillet over a grill or stove top. Add the ground turkey meat to the skillet and cook until completely cooked through and no longer pink. Remove from the skillet, set aside, and place the skillet back on the heat source.
- Pour the bean mixture into the empty skillet. Heat it over medium heat, stirring frequently. While the bean mixture is simmering, you have the option to grill the pita pockets! If you don’t have a grill, you can place them under your broiler for 30 seconds each side.
- Using tongs, dip each pita pocket into the bean puree, turning to coat and leaving for about 5 seconds per side. Transfer to the plate you will serve them on.
- Fill each dipped pita pocket with the ground turkey. Add more bean sauce to the top and drizzle with the lemon Greek yogurt sauce. Top with chopped red onion, avocado and parsley or cilantro.
Are Enfrijoladas Healthy?
Everyone’s definition of ‘healthy‘ is different. This recipe could be considered healthy because the enfrijoladas sauce recipe is made up of all whole foods. Ground turkey is considered a lean meat, and whole wheat pita pockets may be considered a healthier option in comparison the the traditional corn tortillas.
Here, let’s break down some of the ingredients and their health benefits:
| Black Beans | In addition to being nutrient rich, they offer numerous health benefits — including improved blood sugar control and the ability to potentially reduce the risk of developing certain chronic diseases like heart disease and type 2 diabetes. Read more HERE |
| Dried Serrano Pepper & Paprika | Serrano peppers and paprika contain capsaicin, which is studied for it’s potential cholesterol-lowering properties that are beneficial for a healthy heart. Serrano peppers are also high in vitamin C! |
| Avocado | Avocados are rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate. They also contain healthy fats and are high in antioxidants. |
| Whole Wheat Pita Pockets | While high in both nutrients and fiber, whole grains are also linked to a lower risk of heart disease. A 10-year study in 17,424 adults observed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart disease. Read more HERE |
| Onion & Red Onion | Onions contain a few compounds that have been reported to have a range of health benefits which include potential anticarcinogenic properties, antithrombotic activity, antiasthmatic and antibiotic effects. |
Is It Mediterranean Diet Friendly?
This recipe is definitely a great Mediterranean diet breakfast recipe! Most of the ingredients used are whole and minimally processed.
The only real processed ingredient is the whole wheat pita bread, and whole wheat is encouraged to be consumed on a Mediterranean diet.
If you want to be a little more strict with it, you can omit the feta cheese and Greek yogurt, as cheese and dairy should only be enjoyed in moderation.
If you want to learn more, go check out my post ‘What Is The Mediterranean Diet – Evidence Based Research‘
Tips For Success
Ingredient Substitutions
We don’t always have all of the ingredients on hand, so here are some common substitutions that you can make!
How To Make It Ahead Of Time
To make it ahead of time, make the bean sauce and store it in the refrigerator in an airtight container for up to 2 days. When you are ready to make it, follow the steps after heating the sauce up in a skillet.
Mediterranean Baked Cod Recipe
Golden cod fish is baked in a large skillet with green olives, red onion, tomatoes and parsley, and is then topped with feta cheese in this simple and delicious Mediterranean baked cod recipe! It’s healthy, colorful and ready in 30 minutes! This is definitely going to be one of the best cod recipes that you …
How To Store It
This black bean breakfast is best served immediately. If you choose to store it, I recommend storing the sauce and the pita separately in the refrigerator, prior to coating the pita.
Did you make this recipe? Rate it below and tag me in your creation on Instagram! @RecipeHippie
Healthy Enfrijoladas Recipe
Ingredients
- 2 15oz cans of black beans, in their liquid
- 1/2 of a medium yellow or white onion
- 2 large cloves of garlic, peeled
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1/2 tsp pink Himalayan salt, or table salt (decrease if limiting sodium intake)
- the juice of 1/2 of a lemon, plus 1 tbsp for yogurt sauce
- 6 oz plain greek yogurt
- 1 pound lean ground turkey or chicken
- 2 tbsp extra virgin olive oil
- 2 whole wheat pita breads, cut in half to make 4 pockets (if your family are big eaters, you can make more! There will be enough sauce)
- 1/4 cup finely chopped red onion
- 1 avocado, peeled and cubed
- 1/4 cup cilantro or parsley
- 1/4 cup feta cheese
Instructions
- Blend together the black beans in their liquid, onion, garlic, cumin, paprika, oregano, salt and lemon juice until a smooth sauce forms, about 60 seconds.
- In a separate small bowl, mix together the Greek yogurt, 1 tbsp lemon juice, and a pinch of salt and pepper. Set aside for later.
- Heat the olive oil a large cast iron skillet over a med-high grill or stove top. Add the ground turkey meat to the skillet and cook until completely cooked through and no longer pink, 8-10 minutes. Remove the meat from the skillet, set aside, and place the skillet back on the heat source.
- Pour the bean mixture into the empty skillet. Heat it over medium heat, stirring frequently. While the bean mixture is simmering, you have the option to grill the pita pockets by placing them on the grill for 2 minutes per side. If you don't have a grill, you can place them under your broiler for 30 seconds each side.
- Using tongs, dip each pita pocket into the bean puree, turning to coat and leaving for about 10 seconds per side. Transfer to the plate you will serve them on.
- Fill the inside of each dipped pita pocket with the cooked ground turkey. Add more bean sauce to the top and drizzle with the lemon Greek yogurt sauce. Top with chopped red onion, avocado, feta and parsley or cilantro. Enjoy!
7 Ingredient Eggplant Pasta
»
Leave a Reply