Vegetarian Enchilada recipe: filled with savoury herbs and additions

There are some things we really miss about our carnivorous past – OK, not that many things. But it is challenging to find a vegetarian enchilada on any menu. What will you fill the tortilla with, right? Here’s your answer: beans. Beans, and lots of ’em. This recipe combines traditional refried beans with a cluster of natural ingredients to form a savoury filling that is, well, filling.

Ingredients

  • 4 tortillas
  • 1 can of refried beans or 1/2 cup homecooked navy beans, mashed
  • 1 small tomato or 5 cherry tomatoes, diced
  • 1/4 of a large onion, chopped (regular or red)
  • several leaves of cilantro, chopped
  • dash of oregano
  • 1 lemon for squeezing juice
  • 1 small block of cheddar cheese
  • taco sauce

Directions

  1. Mix chopped tomatoes, onions and cilantro in a bowl. Add a dash of oregano and squeeze a lemon over top.
  2. Add refried beans to mixture and mix together. Add a light spritz of taco sauce.
  3. Spoon desired amount of now-flavoured refried beans down the centre of a tortilla.
  4. Fold the tortilla and drizzle a little more taco sauce over top. Grate cheddar cheese over top as a garnish.
  5. Repeat for select number of tortillas.
  6. Heat in toaster oven at 275 convection until cheese is lightly melted. Serve with sour cream/Greek yogurt or guacamole.

Makes 4 enchiladas

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Pasta e Fagioli: my favourite dish! (even more than tacos?)

This is the one dish that can make me full. It takes 1.5 hours to make the beans and then 20 minutes to cook the pasta. Once the beans and pasta meet, your stomach will rumble. Once the beans and pasta meet your stomach, you’ll  be full!

A satisfying, complete protein that's bound to fill you up

Ingredients

  • 1 can Romano beans (540 mL) or 3/4 cup dried beans
  • 1 medium onion
  • 1/2 carrot, peeled
  • 1 tsp olive oil
  • 1 can of tomatoes
  • 1/2 cup of cavatelli pasta or a small whole grain pasta
  • salt, to taste
  • black pepper, to taste
  • 1 tbsp Parmesan cheese, grated (optional)
  • chili flakes (optional)

Directions

  1. Before you do anything, note that if you are cooking with dried beans (the healthy choice!), they need to be soaked overnight and then cooked for 1 hour before you proceed with this recipe.
  2. Heat up pot with 1 teaspoon of olive oil (for one minute or so).
  3. Cut the onion in two. Chop one half into tiny pieces. Add onion and carrot to olive oil and cook for a few minutes.
  4. Meanwhile, pass tomatoes through a vegetable mill and set aside.
  5. When the onions seem to have started cooking,  add the tomato sauce to the pot and cook for about 15 to 20 minutes.
  6. Rinse the beans with water (the dried beans are already rinsed) and add beans to tomato sauce. Fill can with water and add water to pot.
  7. Cook beans for 1 to 1.5 hours, checking often.
  8. 45 minutes into the beans cooking, add salt and black pepper for taste.
  9. Once the beans are ready (taste test!), boil water and cook pasta.
  10. Serve beans and pasta in a bowl and add grated Parmesan cheese and chili flakes for flavour. Prepare to be satisfied!

Note: You may wish to double the recipe so you have leftovers for the next day. Yum! If you’re the only one consuming the above recipe, there is already enough for leftovers.

Serves 2

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Black Bean Burrito recipe: the best I’ve ever had

I have officially achieved the perfect black bean burrito. I no longer have to buy a burrito because this one is amazing and oozes with fresh, healthy ingredients. OK, so I’ll still eat out for Mexican food now and then, but this black bean burrito is seriously amazing! Try it; it makes a great lunch at work.

Most amazing black bean burrito ever. (Photo credit: iStock.)

Ingredients

  • 1/4 cup black beans, cooked
  • 1/4 cup rice, cooked
  • 2 tbsp pico de gallo
  • 1 tbso Greek yogurt
  • 2 iceberg lettuce leaves, shredded
  • 2-3 tbsp salsa
  • 1 large whole grain tortilla
  • optional toppings: avocado, alfalfa sprouts and cheddar cheese

Directions

  1. Place the beans in a pot and fill with water. Cover pot overnight. The next day, cook the beans in water for about 1.5-2 hours until cooked.
  2. Boil water with 1/4 cup rice and cook until rice is ready (usually 15 minutes for white rice and 30 minutes for brown). Optional: add salt for flavour.
  3. Line the middle of the tortilla with the Greek yogurt (it’s a protein-packed substitute for sour cream) to start off our bed of rice.
  4. Place a layer of rice on top of the Greek yogurt, followed by black beans, pico de gallo and lettuce. Top with salsa when ready to eat (to avoid sogginess).
  5. Fold the burrito carefully and package for work or eat immediately. Delish!

I thought up this recipe last night, made it this morning, packed it up and brought it to work. Imagine my happy surprise when I took that first amazing bite and tasted success!

Daily food group servings:
Grain: 2
Fruits&veg: 1
Protein alt: 2
Dairy: 1

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