Healthy Vegetarian Black Bean Enchiladas
Indulge in these Healthy Vegetarian Black Bean Enchiladas, a delicious and satisfying dish that combines hearty ingredients with rich flavors. Packed with protein-rich black beans, wholesome Boca meatless ground burger, and plenty of spices, these enchiladas are perfect for a nutritious weeknight dinner. Topped with fresh green onions and gooey fat-free cheddar cheese, they are sure to please both vegetarians and meat-lovers alike. Share this delightful dish with friends and family for a wholesome meal that they will love!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
garlic cloves
3 (minced)
onion
2 (diced)
Boca meatless ground burger
1 (12 ounce) box (cooked)
taco seasoning mix
1 (1 1/4 ounce) package (ready to use)
water
1/2 cup (for cooking)
black beans
1 (15 ounce) can (rinsed and drained)
diced tomatoes
1 (14 1/2 ounce) can (ready to use)
enchilada sauce
1 (10 ounce) can (ready to use)
cumin
1/2 teaspoon (spice)
chili powder
1/2 teaspoon (spice)
nonfat sour cream
1 cup (ready to use)
fat-free cheddar cheese
2 cups (shredded)
green onions
4 (chopped)
whole wheat tortillas
6 (10 inch size, ready to use)
Instructions
1
Begin by sautéing minced garlic and one diced onion in a non-stick pan over medium heat until they are soft and fragrant, about 3-4 minutes.
2
Add the Boca meatless ground burger, taco seasoning mix, and 1/2 cup of water to the pan. Cook through, stirring occasionally, for about 5-7 minutes, until heated thoroughly. Once cooked, remove the mixture from the pan and set it aside.
3
In the same pan, sauté the second diced onion until it becomes soft, about 4-5 minutes.
4
Stir in the drained black beans, diced tomatoes, enchilada sauce, cumin, and chili powder. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes. Adjust the consistency to your preference during this time.
5
After simmering, stir in the nonfat sour cream and remove the pan from heat.
6
To assemble, take one tortilla and spoon a portion of the meat mixture down the center. Roll the tortilla tightly, and place it seam-side down in an ungreased 12x8 casserole dish. Repeat this with the remaining tortillas.
7
Once all tortillas are in the dish, evenly pour the bean sauce over them.
8
Sprinkle chopped green onions and shredded fat-free cheddar cheese on top.
9
Bake in a preheated oven at 400°F for 15 minutes or until the cheese is melted and bubbly.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Healthy Vegetarian Black Bean Enchiladas?
They are a nutritious dish combining black beans, meatless ground burger, and spices, topped with cheese and green onions.
Is this recipe suitable for vegetarians?
Yes, the recipe uses Boca meatless ground burger and black beans, making it entirely vegetarian.
How many garlic cloves are needed?
The recipe calls for 3 minced garlic cloves.
How many onions should I prepare?
You will need 2 onions, both of which should be diced.
What meat alternative is used in this recipe?
It uses one 12 ounce box of Boca meatless ground burger.
What size taco seasoning package is required?
A 1 1/4 ounce package of taco seasoning mix is used.
How much water is added to the meatless burger mixture?
Add 1/2 cup of water to the pan with the burger and seasoning.
Do the black beans need to be drained?
Yes, one 15 ounce can of black beans should be rinsed and drained.
What size can of diced tomatoes is used?
The recipe requires one 14 1/2 ounce can of diced tomatoes.
How much enchilada sauce is needed?
One 10 ounce can of enchilada sauce is used for the bean mixture.
What additional spices are included?
In addition to taco seasoning, the recipe uses 1/2 teaspoon each of cumin and chili powder.
What kind of sour cream is recommended?
One cup of nonfat sour cream is stirred into the bean mixture.
What type of cheese is used for topping?
The recipe uses 2 cups of shredded fat-free cheddar cheese.
How many green onions should be used?
The recipe calls for 4 chopped green onions.
What kind of tortillas are used?
Six 10-inch whole wheat tortillas are used to assemble the enchiladas.
How long do I sauté the garlic and first onion?
Sauté them for 3-4 minutes until they are soft and fragrant.
How long should the meatless burger mixture cook?
Cook the burger, seasoning, and water for 5-7 minutes until thoroughly heated.
How long do I sauté the second onion?
The second diced onion should be sautéed for 4-5 minutes.
How long does the bean sauce simmer?
After bringing it to a boil, let the mixture simmer for 15 minutes.
When should I add the sour cream to the sauce?
Stir in the nonfat sour cream after the 15-minute simmer and after removing the pan from heat.
How are the enchiladas assembled?
Spoon the meat mixture into tortillas, roll them tightly, and place them seam-side down in a dish.
What size casserole dish is recommended?
An ungreased 12x8 casserole dish is used for baking.
Where is the bean sauce applied?
The bean sauce is poured evenly over the rolled tortillas in the baking dish.
At what temperature do I bake the enchiladas?
The oven should be preheated to 400 degrees Fahrenheit.
How long is the total baking time?
Bake the enchiladas for 15 minutes.
How do I know when the enchiladas are done?
They are ready when the cheese is melted and bubbly.
Is this recipe a good source of protein?
Yes, it is packed with protein-rich black beans and Boca meatless ground burger.
Is this a low-fat recipe?
Yes, it uses nonfat sour cream and fat-free cheese to keep the fat content low.
What cuisine is this dish?
This dish is categorized as Mexican cuisine.
Is this recipe suitable for a quick weeknight meal?
Yes, it is designed to be a nutritious and satisfying weeknight dinner.