Healthy Vegetarian Enchiladas

by Anjali @ The Picky Eater on December 21, 2011

This recipe is another oldie but goodie.

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

The husband and I love Mexican food, and whenever we’re at a Mexican restaurant the hubby, without fail, will order enchiladas. Sometimes he’ll mix it up with a taco, but there will always, always be enchiladas.

I don’t blame him, I mean, enchiladas are really tasty. The warm, cheesy goodness along with the spicy sauce is almost too hard to resist.

Unfortunately most restaurant enchiladas are full of fat, and the vegetarian versions rarely have anything except cheese inside. So you end up eating corn tortillas with cheese and sauce. Not the most exciting enchilada, albeit still amazingly tasty.

I decided to make a version at home that was still as flavorful as the restaurant kind, but just a bit healthier. It was a success: the husband loved them, and it’s become a staple in our house.

The Ingredients

  • 10 small corn tortillas (70 calories each)
  • 2 15oz cans tomato sauce
  • 1 15oz can fire roasted diced tomatoes with chiles
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2-1 tsp garlic powder
  • Dash of cayenne pepper (optional)
  • 1 cup vegetable broth
  • Frozen bell pepper mix
  • Frozen yellow corn mix (optional)
  • 1 cup reduced fat Mexican cheese blend
  • 1 15oz can refried black beans
  • Taco seasoning
It’s no secret that I love Trader Joe’s, and so I got most of the ingredients above from TJs. Here are pics of some of the key ingredients (peppers, black beans, and tomatoes/tomato sauce), in case you need to find them!
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The Directions

Step 1: Preheat oven to 350 degrees. Combine frozen bell peppers and frozen corn in a non-stick skillet and saute (with no oil) on medium heat. Add a healthy serving of taco seasoning to taste. Cook for 10-15 minutes until the peppers are heated through.

Step 2: Heat the 2 cans tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a large pot. Add a dash of cayenne if you like things spicy. Once heated through, blend with an immersion blender, and add broth until the sauce is the consistency you like. (For a thinner sauce, add more broth).

Step 3: Heat up refried black beans over medium heat and add taco seasoning to taste. Warm corn tortillas in the microwave (wrap in a paper towel, heat for 40-60 seconds until warmed through).

Step 4: Now it’s time for assembly! In a large casserole dish, begin creating the enchiladas: Take a corn tortilla, spread refried black beans down the middle (about 3-4 Tbsp), top with veggie mixture, top with 1-2 Tbsp cheese, roll.
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Step 5: Once all the enchiladas are rolled up in the dish, top with the enchilada sauce and the remaining cheese.
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Step 6: Bake, covered with foil at 350 degrees for 10-12 min. Remove foil, heat for another 7-9 min or until cheese is melted and bubbly.
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These enchiladas pack a nutritional punch: the fiber from the black beans, veggies and corn tortillas + the protein from the cheese and beans makes for a really well rounded meal. Oh, and definitely make your own enchilada sauce – it literally takes 5 minutes and is so worth it!
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You can also customize these enchiladas any way you like: if you don’t like too much cheese, add less of it. If you want different veggies – go ahead and mix it up! The possibilities are endless.
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Two enchiladas was a good serving size for me, the hubby had four. Makes sense since he’s a boy and is practically double my size. Ok, not exactly double – I’m 5 feet tall, he’s 6 feet tall. But that’s close enough. 🙂 Hope you enjoy this dish as much as we do!
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Healthy Vegetarian Enchiladas

Total Time: 45 minutes

Yield: 5 servings

Serving Size: 2 enchiladas

Calories per serving: 300

Fat per serving: 7.9g

Nutritional Info Per Serving: 300 Calories, 7.9g Fat, 378mg Sodium, 38g Carbs, 7.8g Fiber, 2.8g Sugar, 13.2g Protein

Ingredients

  • 10 small corn tortillas (70 calories each)
  • 2 15oz cans tomato sauce
  • 1 15oz can fire roasted diced tomatoes with chiles
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2-1 tsp garlic powder
  • Dash of cayenne pepper (optional)
  • 1 cup vegetable broth
  • Frozen bell pepper mix
  • Frozen yellow corn mix (optional)
  • 1 cup reduced fat Mexican cheese blend
  • 1 15oz can refried black beans
  • Taco seasoning

Directions

  1. Preheat oven to 350 degrees. Combine frozen bell peppers and frozen corn in a non-stick skillet and saute (with no oil) on medium heat. Add a healthy serving of taco seasoning to taste. Cook for 10-15 minutes until the peppers are heated through.
  2. Heat the 2 cans tomato sauce, diced tomatoes with chiles, cumin, oregano and garlic powder in a large pot. Add a dash of cayenne if you like things spicy. Once heated through, blend with an immersion blender, and add broth until the sauce is the consistency you like. (For a thinner sauce, add more broth).
  3. Heat up refried black beans over medium heat and add taco seasoning to taste. Warm corn tortillas in the microwave (wrap in a paper towel, heat for 40-60 seconds until warmed through).
  4. Now it's time for assembly! In a large casserole dish, begin creating the enchiladas: Take a corn tortilla, spread refried black beans down the middle (about 3-4 Tbsp), top with veggie mixture, top with 1-2 Tbsp cheese, roll.
  5. Once all the enchiladas are rolled up in the dish, top with the enchilada sauce and the remaining cheese.
  6. Bake, covered with foil at 350 degrees for 10-12 min. Remove foil, heat for another 7-9 min or until cheese is melted and bubbly.
http://pickyeaterblog.com/healthy-veggie-enchiladas/

{ 31 comments… read them below or add one }

lagunapearl May 26, 2010 at 7:32 pm

It looks like so Delicious 🙂

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Gina February 14, 2011 at 9:56 am

I’m making these tonight with some other veggies – can’t wait to try them! Yours look super yummy!

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Anjali @ The Picky Eater December 21, 2011 at 12:43 pm

What veggies did you end up using? I’d love to try any new combinations that worked for you!

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lisa March 15, 2011 at 1:13 am

Thank you so much for sharing this recipe, I can’t digest beef and finding your recipes with the chicken, is wonderful.. I can’t wait to try them.

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Anjali @ The Picky Eater December 21, 2011 at 12:44 pm

You can definitely add different meats to this recipe. The great thing about enchiladas is that you can fill them with pretty much anything!

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Maggie December 21, 2011 at 3:02 pm

These look super tasty! I love vegetarian enchiladas and love your addition of bell peppers. Delish. Beautiful pic of the peppers sauteeing.

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Anjali @ The Picky Eater December 21, 2011 at 11:15 pm

Thanks so much! I know you’ll love this recipe!

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DeskSnacker December 22, 2011 at 5:03 pm

Great idea! I have a ton of frozen bell peppers in the freezer and the only thing I’ve been making has been stir fry. I now have a new recipe…

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Anjali @ The Picky Eater December 22, 2011 at 9:35 pm

yay! you can also use frozen peppers in pasta sauce (if you need another idea 🙂 ). enjoy!

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Elizabeth January 1, 2012 at 5:23 am

So I just stumbled onto your website last night while searching for a healthy recipe to make for New Years, and I’m so glad that I found your blog! Your recipes sound fantastic and most are totally affordable too, which is a huge plus! By the way, the enchiladas were awesome and went over well with my husband and son! We’ll definitely being trying more recipes soon! Thanks!!

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Anjali @ The Picky Eater January 1, 2012 at 6:35 pm

Thanks so much! I’m so glad you and your husband enjoyed the enchiladas – they’re definitely a favorite with my hubby too 🙂 Happy new year!

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Ani January 3, 2012 at 11:05 am

Awesome! I’m going to TJ’s tonight. Picking up ingredients to make this. I think it’ll be a big hit with the my toddlers!

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Anjali @ The Picky Eater January 3, 2012 at 5:22 pm

Yay! 🙂 It’s a great way to sneak veggies into kids’ diets – hope they like it!

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Sam April 2, 2012 at 3:18 am

Love the recipe – made it last night (substituted cheese with nutritional yeast)- my only gripe though was that the tortillas kept breaking – definitely didn’t look as good as your picture. All in all it tasted good, I just wish they had stayed in one piece. Any advice on how to do this? Everyone online says to fry them quickly first – that just defeats the purpose of “healthy” enchiladas!

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Anjali @ The Picky Eater April 2, 2012 at 9:29 pm

Thanks Sam! And you’re not alone with the tortillas – it happened to me too the first time I made them. What I found was that if I heated the tortillas too much before I made the enchiladas, they had a tendency to fall apart in the oven after they were baked. But if you leave the tortillas slightly undercooked before baking them, and make sure not to bake them for too long (you just need them in the oven long enough for the cheese to melt fully), then they should stay pretty intact. You don’t need to fry them – totally agree it defeats the purpose of making the enchiladas healthy! 🙂 Let me know if that works!

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Meghan October 7, 2012 at 6:49 am

How many servings does this make approximately? I was going to make it for my roommates and I 🙂

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Anjali @ The Picky Eater October 7, 2012 at 11:24 pm

This makes at least 5 servings (10 enchiladas) if you use a big enough baking dish! We always have leftovers for at least 2 more meals after I make this for me and my husband 🙂 Enjoy!

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Vanessa December 24, 2012 at 7:15 am

My husband hates corn tortillas. The whole wheat option should be just as good right?

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Anjali @ The Picky Eater January 7, 2013 at 7:26 am

Absolutely – you can use whole wheat flour tortillas and that should definitely work! Let me know how it turns out!

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dani* February 4, 2013 at 6:18 pm

Oh god, once again your recipes work magically! Thanks!

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Anjali @ The Picky Eater February 5, 2013 at 9:59 am

Awww yay!!! So glad you liked the enchiladas Dani!

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Sarah May 6, 2013 at 11:49 am

These were delicious! My mom wanted to make them again! Thanks from a 16 year old trying to get into cooking.

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Anjali @ The Picky Eater May 7, 2013 at 7:24 am

Awww yay!! I’m so happy to hear that Sarah! And kudos to you for cooking at 16! I didn’t even know how to use a can opener until I was 24 🙂

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Danielle July 1, 2013 at 2:00 pm

This looks yummy. What would you recommend for a cheese substitute? I love cheese but it does not love me.

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Anjali @ The Picky Eater July 4, 2013 at 12:08 pm

Hi Danielle! Honestly, I don’t love cheese substitutes. They’re often highly processed and don’t really taste like cheese. If you can’t handle cheese, I’d suggest just leaving it out. The beans/filling will keep the enchiladas creamy and tasty, and you can top them with some extra guac, salsa and some greek yogurt (as a sour cream substitute). It will still taste great! Let me know how you like it! 🙂

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Shilpa August 23, 2013 at 5:44 pm

These looks so yummy! I want to make them right away. Thank you for the recipe – just found your blog and I love it!

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Anjali @ The Picky Eater August 26, 2013 at 4:57 pm

Aww thank you so much Shilpa!! It’s so great to meet you! Can’t wait to hear how you like this recipe – it’s one of my favs!

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Rekha August 15, 2014 at 8:02 pm

Hi
They look delicious want to try them but I don’t have casserole dish so can we prepAre these in pyrex glass bowls

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Anjali @ The Picky Eater August 16, 2014 at 9:29 am

Hi Rekha, I’m not sure these would bake well in glass bowls — because I think the enchiladas would get squished. I’d recommend buying a small baking dish if you can!

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Kara April 16, 2016 at 9:40 pm

Just wanted to let you know that this recipe was amazing! I wasn’t expecting that the sauce would be this good given the emphasis on tomato sauce, etc…I thought I’d be missing out on the store bought enchilada sauce. I sautéd onion and added it to the mixture – game changer. I also made cilantro lime brown rice to go with it. This will be a staple recipe!! Thanks!

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Anjali @ The Picky Eater April 17, 2016 at 9:01 am

So happy to hear that Kara! Love the additions you made too!

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