Hearty Vegetarian Enchiladas with Kidney Beans and Corn
These hearty vegetarian enchiladas are packed with flavor and nutrition, making them a fantastic choice for a filling meal that's easy to prepare. With a savory filling of sautéed onions, mushrooms, kidney beans, and corn enveloped in soft tortillas, these enchiladas are topped with a rich tomato sauce and melted cheese. Perfect for a weeknight dinner, they can also be prepared in advance and frozen for those busy days. Serve with a dollop of plain yogurt for a creamy contrast that balances the dish beautifully.
N/A
Servings
280
Calories
12
Ingredients
Ingredients
onion
1 large (chopped)
mushrooms
1 1/2 cups (sliced)
olive oil
to taste (for sautéing)
garlic cloves
2 (crushed)
kidney beans
19 ounces (canned, rinsed, and drained)
corn
1 cup (canned, drained)
tomato sauce
2 cups (divided)
red pepper flakes
1/4 teaspoon (to taste)
flour tortillas
8 large (for wrapping)
low-fat cheddar cheese
1 cup (grated)
tomato
1 (chopped)
plain yogurt
to serve (as a condiment)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large skillet, heat a splash of olive oil over medium heat. Sauté the chopped onion and sliced mushrooms for about 5 minutes, or until the onions are translucent and the mushrooms are tender.
3
Add the crushed garlic cloves to the skillet and cook for an additional 2 minutes, stirring frequently to prevent burning.
4
While the vegetables are cooking, rinse and drain the kidney beans. In a bowl, mash the beans slightly with a fork or potato masher to retain some texture.
5
Add the mashed beans to the skillet with the vegetable mixture, along with the drained corn, 1/2 cup of tomato sauce, and red pepper flakes. Mix everything together until well combined.
6
Spread a thin layer of tomato sauce across the bottom of a casserole dish to prevent sticking.
7
Take each of the flour tortillas and spoon the bean and corn filling down the center. Roll them up tightly, placing them seam side down in the casserole dish.
8
Pour the remaining tomato sauce over the top of the enchiladas, ensuring they are fully covered with sauce to keep them moist as they cook.
9
Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes.
10
After 25 minutes, remove the foil and sprinkle the grated low-fat cheddar cheese and chopped tomato over the top of the enchiladas.
11
Return the uncovered dish to the oven and bake for an additional 5 to 10 minutes, until the cheese is melted and bubbly.
12
Let cool slightly before serving with a side of plain yogurt for a refreshing touch.
Nutrition Information
9.5g
Fat
38.25g
Carbs
11.5g
Protein
6.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main dish described in this recipe?
The dish is Hearty Vegetarian Enchiladas with Kidney Beans and Corn.
Is this recipe suitable for vegetarians?
Yes, this is a vegetarian recipe containing beans, vegetables, and cheese.
How many calories are in a serving of these enchiladas?
Each serving contains approximately 280 calories.
What kind of beans are used in the filling?
The recipe calls for 19 ounces of canned kidney beans.
Can these enchiladas be frozen for later?
Yes, these enchiladas are freezer-friendly and can be prepared in advance.
What is the recommended oven temperature?
The oven should be preheated to 350°F (175°C).
What type of tortillas should I use?
The recipe specifies using 8 large flour tortillas.
How much protein is in this dish?
There are 11.5g of protein per serving.
Is there a high fiber content in this recipe?
Yes, each serving provides 6.75g of fiber.
What kind of cheese is used for the topping?
The recipe uses 1 cup of grated low-fat cheddar cheese.
How do I prevent the tortillas from sticking to the pan?
Spread a thin layer of tomato sauce across the bottom of the casserole dish before adding the tortillas.
What is suggested as a condiment for serving?
It is recommended to serve the enchiladas with a side of plain yogurt.
How should I prepare the kidney beans?
The beans should be rinsed, drained, and mashed slightly with a fork or potato masher to retain some texture.
How long should I sauté the onions and mushrooms?
Sauté them for about 5 minutes until the onions are translucent and mushrooms are tender.
When should the garlic be added to the mix?
Add the crushed garlic to the skillet after the onions and mushrooms have cooked for 5 minutes, then cook for 2 more minutes.
What spice provides heat in this recipe?
1/4 teaspoon of red pepper flakes is used for a touch of heat.
How much total tomato sauce is required?
A total of 2 cups of tomato sauce is needed, used in divided portions.
Do I bake the enchiladas covered or uncovered?
Bake them covered with foil for the first 25 minutes, then uncovered for the final 5 to 10 minutes.
What is the total baking time?
The total baking time is between 30 and 35 minutes.
How many mushrooms are needed?
You will need 1 1/2 cups of sliced mushrooms.
Is there a fresh tomato garnish included?
Yes, one chopped tomato is sprinkled over the top before the final baking stage.
What is the fat content per serving?
The fat content is 9.5g per serving.
How much corn is included in the filling?
The recipe uses 1 cup of drained canned corn.
How many tortillas does the filling accommodate?
The filling is designed to be divided among 8 large flour tortillas.
How should the tortillas be placed in the dish?
They should be rolled tightly and placed seam side down in the casserole dish.
Is this recipe considered low-fat?
Yes, it is tagged as low-fat and utilizes low-fat cheddar cheese.
What makes the texture of the bean filling unique?
Mashing the beans only slightly allows the filling to retain a pleasant texture rather than being a smooth puree.
Can I use olive oil for sautéing?
Yes, the recipe suggests a splash of olive oil for the initial vegetable sauté.
What are the total carbohydrates per serving?
There are 38.25g of carbohydrates per serving.
How long should the dish cool before serving?
The recipe advises letting it cool slightly before serving to allow the flavors to set.