Vegetarian Enchilada Casserole

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This wholesome Vegetarian Enchilada Casserole is a fast and straightforward weeknight meal. Packed stuffed with taste, this Mexican meal is a lightened up model of a household favourite, so you may get pleasure from it guilt free!

vegetarian enchilada casserole, in a baking dish with the ingredients on the table

This recipe is one other oldie however goodie.

It’s additionally a type of “I-was-first-starting-out-cooking-didn’t-know-what-I-was-doing-but-somehow-it-turned-out-good” recipes.

My husband and I really like Mexican meals, and every time we’re at a Mexican restaurant my husband, with out fail, will order enchiladas. Sometimes he’ll combine it up with a taco, however there’ll all the time, all the time be enchiladas.

I don’t blame him, I imply, enchiladas are actually tasty. The heat, tacky goodness together with the spicy sauce is sort of too exhausting to withstand.

Unfortunately most restaurant enchiladas are stuffed with fats, and the vegetarian variations hardly ever have something besides cheese inside. So you find yourself consuming corn tortillas with cheese and sauce. Not essentially the most thrilling enchilada, and no veggies for a balanced meal!

Making a Healthy Vegetarian Enchilada Casserole

I made a decision to make a model at house that was nonetheless as flavorful because the restaurant form, however a lot more healthy. It was successful: my husband and youngsters beloved them, and it’s turn out to be a staple in our home. He was amazed that enchiladas CAN be wholesome for you and nonetheless style good – you simply want the suitable recipe! This Vegetarian Enchilada Casserole is a assured crowd-pleaser for meat eaters and vegetarians alike!

Tools and Equipment You’ll Need for This Recipe

How to make Healthy Vegetarian Enchiladas – Step by Step

Step 1: Preheat oven to 350 levels. Combine frozen bell peppers and frozen corn in a non-stick skillet and sauté (with no oil) on medium warmth. Add a wholesome serving of taco seasoning to style. Cook for 10-15 minutes till the peppers are heated by means of.

Peppers being cooked in a frying pan

Step 2: Heat 2 cans of tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a big pot. Add a splash of cayenne for those who like issues spicy. Once heated by means of, mix with an immersion blender, and add broth till the sauce is the consistency you want. (For a thinner sauce, add extra broth). 

A pot of red sauce

Step 3: Heat up refried black beans over medium warmth and add taco seasoning to style. Warm corn tortillas within the microwave (wrap in a paper towel, warmth for 40-60 seconds till warmed by means of).

tortillas stacked on top of each other

Step 4: Now it’s time for meeting! In a big casserole dish, start creating the enchiladas: Take a corn tortilla, unfold refried black beans down the center (about 3-4 Tbsp), prime with veggie combination, prime with 1-2 Tbsp cheese, roll.

Tortillas being stuffed with the filling

Step 5: Once all of the enchiladas are rolled up within the dish, prime with the enchilada sauce and the remaining cheese. .

Rolled and stuffed tortillas in a baking tray

Step 6: Bake, lined with foil at 350 levels for 10-12 min. Remove foil, warmth for an additional 7-9 min or till cheese is melted and bubbly. Top with chopped tomatoes, parsley, cilantro or scallions.

vegetarian enchilada casserole, in a baking dish with the ingredients on the table

What makes this Vegetarian Enchilada Casserole wholesome?

  • High in Fiber: The beans, veggies, and corn tortillas mix to create a excessive fiber meal. One serving has practically Eight grams of fiber. Fiber is important to incorporate in your food regimen because it reduces danger of many persistent situations, helps with digestion, regulates blood sugar, and reduces ldl cholesterol.
  • High in Protein: The beans and cheese add wanted protein to this enchilada casserole. One serving has 13 grams of protein! 
  • Complete Meal: Adding veggies to this casserole makes it a whole meal. The corn and peppers additionally provide a pleasant texture in addition to quite a few nutritional vitamins and vitamins. 
  • Gluten-Free and Vegetarian: Thanks to the corn tortillas, this dish is gluten-free. Without any meat, lowering the cheese, and rising the veggies and beans, this can be a hearty, fiber wealthy, protein crammed vegetarian meal. 

Will children get pleasure from this Vegetarian Enchilada Casserole?

Kids will love these enchiladas. It’s an throughout household pleasant meal. The tacky filling and prime together with the delicate sauce makes for pleased children and adults. You can alter the spice stage to suit your desire. We prefer it a contact on the spicy facet however not an excessive amount of in order that the children nonetheless get pleasure from it too!

Two enchiladas was a great serving measurement for me, my husband had 4. But he’s additionally like a foot taller than me! Layla had about 1-1.5 enchiladas, Ayan had about 1 (so that you get a way of serving sizes for youths aged 6 and a pair of.5!) 

How do you freeze and retailer this Vegetarian Enchilada Casserole?

These enchiladas style nice reheated and can last as long as Four days within the fridge. You can even freeze this dish however you should definitely switch it to an air tight freezer pleasant container. It will maintain for as much as Three months within the freezer.   When able to serve take away from the freezer and switch to the fridge to thaw. Then reheat within the oven at 350 F for 10-15 minutes.  

How do you make this dish vegan?

You can simply make these Vegetarian Enchiladas vegan, by substituting the Mexican cheese mix along with your favourite vegan cheese, or omitting the cheese all collectively. Another possibility is to make your personal vegan cheese sauce.  

How do you customise this Vegetarian Enchilada Casserole? 

  • Sub Corn Tortillas for Sprouted Wheat Tortillas
  • Use Less Cheese or a Vegan Cheese Substitute
  • Try quite a lot of veggies – onions, squash, carrots, child spinach all would style nice on this recipe!
  • Instead of refried beans use black beans or one other bean of selection
  • Don’t like beans? Leave them out and use quinoa for added protein

What do you serve with this Vegetarian Enchilada Casserole?

These enchiladas are a whole meal in a single casserole dish. However this might style nice with the next additions…

  • Sliced avocado or guacamole and tortilla chips
  • A recent inexperienced salad
  • Side of black beans or refried beans
  • Spanish Rice 
vegetarian enchilada casserole, in a baking dish with the ingredients on the table

Top Tips for making this Vegetarian Enchilada Casserole

  • Roll the tortillas tightly so the filling doesn’t fall out.
  • Warm the tortillas earlier than filling, in order that they don’t break while you roll them.
  • Make your personal enchilada sauce. It’s simple and so significantly better than retailer purchased!
  • Customize these enchiladas to suit your style, or deplete the veggies and beans you have got available. 
  • Make it vegan through the use of a vegan cheese substitute or leaving the cheese out. 

Check out these different wholesome Mexican recipes!

If you have got tried this Vegetarian Enchilada Casserole, or some other recipe on my weblog, then please price it and let me know the way it turned out within the feedback under! You can even FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see extra scrumptious, wholesome, household pleasant meals!

Vegetarian Enchilada Casserole

This wholesome Vegetarian Enchilada Casserole is a fast and straightforward weeknight meal. Packed stuffed with taste, this Mexican meal is a lightened up model of a household favourite, so you may get pleasure from it guilt free!

Prep Time15 minutes

Cook Time20 minutes

Total Time35 minutes

Course: Main Course

Cuisine: Mexican

Servings: 5 servings

Calories: 300kcal

  • 10 small corn tortillas 70 energy every
  • 2 15 oz cans tomato sauce
  • 1 15 oz can hearth roasted diced tomatoes with chiles
  • 1 tsp dried oregano
  • 1 tsp floor cumin
  • 1/2-1 tsp garlic powder
  • Dash of cayenne pepper non-obligatory
  • 1 cup vegetable broth
  • 1 10ouncespackage Frozen bell pepper combine
  • 1 10ouncespackage Frozen yellow corn combine
  • 1 cup Mexican cheese mix
  • 1 15 oz can refried black beans
  • Taco seasoning to style
  • salt to style
  • Preheat oven to 350 levels. Combine frozen bell peppers and frozen corn in a non-stick skillet and saute (with no oil) on medium warmth. Add a wholesome serving of taco seasoning and salt to style. Cook for 10-15 minutes till the peppers are heated by means of.

  • Heat the two cans tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a big pot. Add a splash of cayenne for those who like issues spicy. Once heated by means of, mix with an immersion blender, and add broth till the sauce is the consistency you want. (For a thinner sauce, add extra broth).

  • Heat up refried black beans over medium warmth and add taco seasoning to style. Warm corn tortillas within the microwave (wrap in a paper towel, warmth for 40-60 seconds till warmed by means of).

  • Now it’s time for meeting! In a big casserole dish, start creating the enchiladas: Take a corn tortilla, unfold refried black beans down the center (about 3-4 Tbsp), prime with veggie combination, prime with 1-2 Tbsp cheese, roll.

  • Once all of the enchiladas are rolled up within the dish, prime with the enchilada sauce and the remaining cheese.

  • Bake, lined with foil at 350 levels for 10-12 min. Remove foil, warmth for an additional 7-9 min or till cheese is melted and bubbly.

Top Tips for making this Vegetarian Enchilada Casserole

  • Roll the tortillas tightly so the filling doesn’t fall out.
  • Warm the tortillas earlier than filling, in order that they don’t break while you roll them.
  • Make your personal enchilada sauce. It’s simple and so significantly better than retailer purchased!
  • Customize these enchiladas to suit your style, or deplete the veggies and beans you have got available. 
  • Make it vegan through the use of a vegan cheese substitute or leaving the cheese out. 

Tips for Customizing These Enchiladas

  • Sub Corn Tortillas for Sprouted Wheat Tortillas
  • Use Less Cheese or a Vegan Cheese Substitute
  • Try quite a lot of veggies – onions, squash, carrots, child spinach all would style nice on this recipe!
  • Instead of refried beans use black beans or one other bean of selection
  • Don’t like beans? Leave them out and use quinoa for added protein

Serving: 2enchiladas | Calories: 300kcal | Carbohydrates: 38g | Protein: 13.2g | Fat: 7.9g | Sodium: 378mg | Fiber: 7.8g | Sugar: 2.8g

At only 300 calories per serving, these healthy vegetarian enchiladas will spice up your dinner menu, and are just as tasty as the traditional version!





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