Boston Veggie


Black Bean and Vegetable Enchiladas
September 24, 2009, 5:13 pm
Filed under: Recipes
Black Bean and Vegetable Enchiladas

Black Bean and Vegetable Enchiladas

I first tried this recipe on Cinco de Mayo and FELL IN LOVE. I wanted to make enchiladas, but all the recipes I found online seemed unnecessarily complicated,  so I just came up with my own. I use zucchini, squash, green peppers and red onions, but you can use whatever combination of vegetables you prefer (or whatever you have lying around in the fridge). These black bean and vegetable enchiladas are so delicious, no one will even notice there’s no cheese or meat! P.S., this is a meal I like to sneak flax seeds into. They don’t add to or detract from the flavor, but they do add to the nutrition.

What you will need:

1 15 oz can black beans (organic if you can)
1 small zucchini, sliced and quartered
1 small squash, sliced and quartered
1 green pepper, diced
1 red onion, chopped
3 cloves garlic, minced
1 15 oz can enchilada sauce (some people make them from scratch, but I find it easier to just get a can)
5-10 whole wheat tortillas
Milled flax seeds, if you so choose

When all is said and done, the vegetable ingredients should look like this:

Veggies

Veggies

Instructions:

1. Preheat oven to 375.
2. Heat olive oil in non-stick pan.

Heat olive oil in nonstick pan

Heat olive oil in nonstick pan

3. Saute garlic, onion, pepper, zucchini and squash until they have softened.

Saute veggies until they have softened.

Saute veggies until they have softened.

4. Once veggies have softened, set aside in bowl for next step.
5. Have veggies, black beans and whole wheat tortillas ready to be put together.
6. Coat the bottom of a baking dish (the size of the dish depends on how many enchiladas you are making) with enchilada sauce, using about half the can (we will use the rest in a later step). I like this brand, but you can always find a sauce you prefer:

Enchilada sauce

Enchilada sauce

7. Spoon the black beans and vegetables, (and a litttttttle bit of flax seed if you want, about half a tablespoon) into each tortilla.
8. Roll each tortilla into a tight cylinder, enclosing the filling. Repeat with remaining tortillas, until the baking dish is full.
9. Pour the leftover enchilada sauce over the rolled tortillas, saturating each enchilada.

Enchiladas right before baking.

Enchiladas right before baking.

10. Bake in the oven at 375 for 20 minutes, or until the tip of a knife inserted into the center comes out hot.
11. Once they’re done, enjoy!

Final product

Final product

If you read enough of my blog, you will learn that I LOVE condiments. The more, the merrier. So I like to add salsa, guacamole, hot sauce AND my favorite tofutti sour cream… but not everyone loves condiments as much as I do, so it’s up to you want to add.

And believe it or not, this dish is loaded with nutrition: Protein, Vitamin A, Vitamin C, Manganese, Potassium, Magnesium, Vitamin K, Folic Acid, Dietary Fiber, Phosphorous, Omega-3 fatty acids, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Calcium, Zinc, Iron, Monounsaturated fat, and Polyunsaturated fat. How amazing is that!

Advertisements

Leave a Comment so far
Leave a comment



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s



%d bloggers like this: