Veggie Black Bean Enchiladas with Homemade Enchilada Sauce
Sinnergy Wellness Group &
SWEAT Nutrition Partner
With this recipe, you get two recipes in one! A delicious homemade enchilada sauce (which can be used in many different recipes) and homemade veggie enchiladas will help spice up your week! This recipe will make you feel like you splurged on a fancy Mexican meal, but won’t cost nearly the same. It is jam packed with fiber, protein, vegetables and, most importantly, flavor. This is a perfect meal to serve on a football Sunday!
Want to add meat, go for it! Ground beef, chicken, turkey or even tofu would play very well in this recipe. I added my own personal touch and made this recipe with corn tortillas, and let me just say, AH-MAZING. Make this recipe your own too! There are no food rules! Give yourself food freedom and ENJOY a nice, warm, jam-packed nutritious meal like this one!
HOMEMADE ENCHILADA SAUCE
3 tbsp olive oil
3 tbsp flour (whole wheat flour, all-purpose flour and gluten-free flour blends all work!)
1 tbsp ground chili powder (scale back if you’re sensitive to spice or using particularly spicy chili powder)
1 teaspoon ground cumin
½ teaspoon garlic powder
¼ teaspoon dried oregano
¼ teaspoon salt, to taste
Pinch of cinnamon (optional but recommended)
2 tbsp tomato paste
2 cups vegetable broth
1 teaspoon apple cider vinegar or distilled white vinegar
Freshly ground black pepper, to taste
VEGGIE BLACK BEAN ENCHILADAS
2 cups homemade enchilada sauce
2 tbsp olive oil
1 cup chopped red onion (about 1 small red onion)
1 red bell pepper, chopped
1 bunch of broccoli or 1 small head of cauliflower (about 1 pound), florets removed and sliced into small, bite-sized pieces
1 teaspoon cumin
¼ teaspoon cinnamon
5 to 6 ounces baby spinach (about 5 cups, packed)
1 can (15 ounces) black beans, drained and rinsed, or 1 ½ cups cooked black beans
1 cup shredded Monterey Jack cheese, divided
½ teaspoon salt, to taste
Freshly ground black pepper, to taste
8 whole wheat tortillas (about 8” in diameter)
Handful of chopped cilantro, for garnishing
Homemade Enchilada Sauce
This sauce comes together quickly once you get started, so measure the dry ingredients (the flour, chili powder, cumin, garlic powder, oregano, salt and optional cinnamon) into a small bowl and place it near the stove. Place the tomato paste and broth near the stove as well.
In a medium-sized pot over medium heat, warm the oil until it’s hot enough that a light sprinkle of the flour/spice mixture sizzles on contact. This might take a couple of minutes, so be patient and don’t step away from the stove!
Once it’s ready, pour in the flour and spice mixture. While whisking constantly, cook until fragrant and slightly deepened in color, about 1 minute. Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps.
Raise heat to medium-high and bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer. Cook, whisking often, for about 5 to 7 minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it. (The sauce will thicken some more as it cools.)
Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Add more salt, if necessary (I usually add another pinch or two). Go forth and make enchiladas!
Veggie Black Bean Enchiladas
Preheat oven to 400 degrees Fahrenheit with one rack in the middle of the oven and one in the upper third. Lightly grease a 13 by 9-inch pan with olive oil or cooking spray.
In a large skillet over medium heat, warm the olive oil until simmering. Add the onions and a pinch of salt. Cook, stirring often, until the onions are tender and translucent, about 5 to 7 minutes. Add the broccoli and bell pepper, stir, and reduce heat to medium-low. Cover the skillet (I don’t have a lid for mine, so I just placed a cookie sheet on top). Cook, stirring occasionally, for about 8 to 9 minutes, or until the broccoli is brighter green and just starting to turn golden on the edges.
Add the cumin and cinnamon to the skillet and cook until fragrant, about 30 seconds. Add the spinach, a few handfuls at a time, stirring until it has reduced in size. Repeat with remaining spinach and cook until all of the spinach has wilted.
Transfer the contents of the pan to a medium mixing bowl. Add the drained beans, ¼ cup cheese and a drizzle of enchilada sauce (about 2 tablespoons). Season with ½ teaspoon salt and some freshly ground black pepper, to taste.
Assemble the enchiladas: Pour ¼ cup enchilada sauce into your prepared pan and tilt it from side to side until the bottom of the pan is evenly coated. To assemble your first enchilada, spread ½ cup filling mixture down the middle of a tortilla, then snugly wrap the left side over and then the right, to make a wrap. Place it seam side down against the edge of your pan. Repeat with remaining tortillas and filling.
Drizzle the remaining enchilada sauce evenly over the enchiladas, leaving the tips of the enchiladas bare. Sprinkle the remaining shredded cheese evenly over the enchiladas.
Bake, uncovered, on the middle rack for 20 minutes. If the cheese on top isn’t golden enough for your liking, carefully transfer the enchiladas to the upper rack of the oven and bake for an additional 3 to 6 minutes, until sufficiently golden and bubbly.
Remove from the oven and let the enchiladas rest for 10 minutes (they’re super hot!). Before serving, sprinkle chopped cilantro down the center of the enchiladas. Serve immediately.
STORAGE SUGGESTIONS: For enchiladas, cover with plastic wrap and reheat enchiladas as necessary. If you want to warm them in the oven, cover the top of the baker pan with parchment paper or foil to prevent them from getting too browned. Enchilada sauce will keep well in the refrigerator for up to 5 days. You can also freeze it for up to 3 months. Let it cool to room temperature before transferring to a wide-mouth mason jar, leaving some room at the top for expansion (don’t screw on the lid completely until the mixture is fully frozen), or a freezer bag (remove excess air before sealing).
MAKE IT VEGAN: I believe you could just skip the cheese altogether and still end up with awesome enchiladas. You might top them with sliced avocado for some extra creaminess.
MAKE IT GLUTEN FREE: Substitute certified gluten-free “flour” tortillas, or use corn tortillas (they’re smaller than my 8″ tortillas, so you might need more than 8 tortillas). If you use corn tortillas, you’ll need to gently warm them before you try to roll them up, or they might break.