Mexican Pastas/Bakes

Vegetarian black bean enchiladas

This post is in collaboration with Health Star Rating. 

 

Enchiladas… is there a better word? Honestly, I am not sure. Enchiladas were one of the first things I used to cook when I moved out of home, and they felt so ~gourmet~ back then. Upon reflection they were just chicken, cheese, salsa and tortillas with a metric tonne of sour cream. Fast forward 7 years and the enchiladas around my traps are a more delicious, much healthier version but still evoke a sense of nostalgia. 

Vegetarian black bean enchiladas

Filled with lots of fresh veg and protein filled black beans, these vegetarian black bean enchiladas are a great weeknight meal to feed the family, roomies or to gobble up all to yourself. If your pantry is stocked with some basics (spices, frozen peas and corn) the shopping list is fairly simple, consisting of 5 veggies, tortilla wraps, cheese, sour cream and tinned tomatoes. 

Last week I introduced the Health Star Rating, which is a front-of-pack labelling system that rates the overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars. It provides a quick, easy, standard way to compare similar packaged foods. The more stars, the healthier the choice. I used this system to guide this recipe as well, keen to ensure the packaged foods I was buying were the best options on offer. 

Vegetarian black bean enchiladas- Dancing Through Sunday Food Blog

The tortillas were filled with a spiced, sautéed mix of capsicum, zucchini, carrot, tomato and brown onion with some black beans and a tin of diced tomato to go inside the tortillas. Delish. 

Vegetarian black bean enchiladas | Dancing Through Sunday Food Blog

The Health Star Rating came in was when it was time to compare tortillas (there really are so many options these days). I chose some wholegrain tortillas which were rated 4/5 stars. The light mozzarella cheese was 5 stars (high in protein, low in fat) and the sour cream as 0.05/5. No surprises there. The good thing is, I was unusually restrained with the sour cream as a result of the 0.5 rating. 

To make the enchiladas you sauté your filling of brown onion, diced zucchini, diced carrot, diced tomato, rinsed back beans. I also added peas (optional pea haters) and corn (optional corn haters). You can spice this mix with some ground coriander, ground cumin, garlic powder and smoked paprika. It gives it a smoky, fragrant spice mix a la taco seasoning but is just made up of  beautiful spices without any added stuff. 

Vegetarian black bean enchiladas | Dancing Through Sunday Food Blog

Once the veggies have softened slightly, you can start to roll your tortillas. Rolling is super fun and so it topping them with the tomato mix and cheese, yum. 

This veggie enchilada recipe is a lot more refined that my 18yo carb-filled-veggie-less enchiladas, filled with fresh veggies and a reasonable amount of cheese. But I still love them as much as I did when I smothered them in an entire tub of sour cream. 

 

Vegetarian black bean enchiladas
Serves 4
Quick and easy vegetarian black bean enchiladas which are perfect for quick weeknight dinners or a great vegetarian recipe for a group, it's a crown pleaser.
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For the filling
  1. 1 brown onion
  2. 2 red capsicums
  3. 1 zucchini
  4. 2 tomatoes
  5. 2 carrots
  6. 1 teaspoon ground cumin
  7. 1 teaspoon garlic powder
  8. 1 teaspoon smoked paprika
  9. 1 teaspoon ground coriander
  10. 1 400gm tin black beans
  11. 1 cup frozen peas (optional)
  12. 1 cup frozen corn (optional
For the tomato salsa
  1. 1 400gm tin diced tomatoes
  2. 1 teaspoon ground cumin
  3. 1 teaspoon ground coriander
  4. 1 teaspoon smoked paprika
  5. 1 teaspoon salt
For the enchiladas
  1. 8 wholegrain tortilla wraps (check the HSR to compare wraps)
  2. 200 grams mozzarella cheese
  3. 100 ml light sour cream
Instructions
  1. (preheat oven to 180 deg cel)
  2. 1. Dice your onion, capsicum, zucchini, tomato and carrot. In a large frypan over medium heat, lightly sauté your onion until fragrant and translucent.
  3. 2. Add the capsicum, zucchini, tomato and carrot and sauté for 5 minutes, stirring, until the vegetables are softening and fragrant. Add the spices (cumin, coriander, garlic powder and paprika) and turn down to a low heat.
  4. 3. Add the black beans to the frypan, stir. Also add the pean and corn if you are using.
  5. 4. Let veggies rest on a low heat, and stir the ground cumin, ground coriander, smoked paprika and salt into the tin of dices tomato. Reserve half the tin for the top of the enchiladas, and pour half into the bean veggie filling, stir to mix.
  6. 5. Reserve 1 cup of the veggie mix to sprinkle on top of the enchiladas, and get to filling your wraps.
  7. 6. Lightly oil a baking tray. Fill a tortilla with the mixture (I went with about two heaped tablespoons) and roll to close. Line in the tray with the rolled edge on the bottom of the dish to help seal the tortilla.
  8. 7. Repeat for all 8 tortillas, filling, rolling, nestling into the baking tray.
  9. 8. Cover tortillas with the reserved 1 cup of veggie mix, then the half tin of spiced tomato salsa, then the mozzarella cheese.
  10. 9. Place in the oven at 180 deg for 20 minutes or until the cheese is melted and golden. Remove and loosen the edges with a knife, then use a spatula to remove the enchiladas in groups of two to serve.
Notes
  1. This serves 4 with 2 enchiladas per person. Peas and corn optional. For an easy removal (my enchiladas were snug), loosen the sides of the baking dish with a knife as well as slicing the cheese on the top per serve.
Dancing Through Sunday http://www.dancingthroughsunday.com.au/

1 Comment

  • Reply Alex June 27, 2017 at 2:01 am

    I love how many vegetables manage to fit inside these enchiladas. This looks fantastic for batch cooking. Thanks for sharing!

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