Prep time
10 min
These zesty baked enchiladas are perfect for weeknight dinners. Make a double batch and freeze half for a no-prep dinner in the future.
Cook time
25 min
Servings
4
Prep time
10 min
Cook time
25 min
Servings
4
Ingredients
Enchilada sauce:
- 30 mL (2 tbsp) vegetable oil
- 30 mL (2 tbsp) whole wheat flour
- 4 mL (¾ tsp) cumin
- 5 mL (1 tsp) garlic powder
- 5 mL (1 tsp) onion powder
- 15 mL (1 tbsp) paprika
- 2 mL (½ tsp) salt (optional)
- 30 mL (2 tbsp) tomato paste
- 500 mL (2 cups) lower sodium vegetable broth
- 7 mL (½ tbsp) vinegar
- 125 mL (½ cup) water
Filling:
- 5 mL (1 tsp) vegetable oil
- 1 can (540 mL/19 oz) black beans, drained and rinsed
- 1 red bell pepper, diced
- 10 mL (2 tsp) cumin
- 0 mL (2 tbsp) onion powder
- 15 mL (1 tbsp) garlic powder
- 125 mL (½ cup) water
To assemble:
- 250 mL (1 cup) grated lower fat mozzarella cheese
Directions
- Prepare whole wheat flour tortillas and set aside.
- Preheat oven to 190°C (375°F).
- Prepare the sauce: In a medium-sized pot, over medium heat, add 30 mL (2 tbsp) vegetable oil and whole wheat flour. Add cumin, garlic powder, onion powder, paprika, salt (optional) and tomato paste. Stir for 10 seconds, or until spices are toasted and fragrant. Be careful not to burn the spices.
- Whisk in vegetable broth and vinegar. Bring to a simmer and cook for 10 minutes or until thickened. Add water, 30 mL (2 tbsp) at a time, if necessary, to adjust sauce consistency. Set aside.
- Prepare the filling: In a small pot, heat 5 mL (1 tsp) of vegetable oil over medium heat. Add black beans, peppers, cumin, onion powder and garlic powder. Toast spices for 1 minute.
- Pour in water, stir and cook for 2 to 4 minutes, or until reduced by half.
- Remove from heat and using a potato masher, gently mash beans. Set aside.
- In an oven safe 23x33 cm (9x13 inch) dish, add 125 mL (½ cup) of the prepared sauce and set aside.
- To assemble the enchiladas, evenly divide bean filling onto each tortilla and top with 15 mL (1 tbsp) mozzarella cheese.
- Roll enchiladas and place in the prepared baking dish with sauce.
- Pour remaining sauce onto enchiladas and sprinkle with remaining shredded cheese.
- Cover with foil and place in the oven for 20 minutes or until cheese has melted.
Recipe highlights
Tips
Serve with a side salad and toppings such as sliced avocado, salsa, and lower fat Greek yogurt.
Use up veggies you have on hand. You could add tomatoes, onions or corn to the filling.
Have little chefs mash beans or measure spices for the enchilada sauce.
Use food labels when comparing products to make the healthier choice. Choose ingredients that have little to no added sodium, sugars or saturated fat. If you prefer to buy tortillas, look for lower sodium whole grain options.
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