Don't miss another issue…      Subscribe

Enchilada Casserole (Vegan)

 

105

Yield

1

servings

Prep

15

min

Cook

30

min

Ready

45

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

Sauce
1 each onions
3 cloves garlic
16 ounces tomatoes, canned, crushed
1 can hot chili peppers
*
1 x oregano
to taste
*
1 x basil
to taste
*
Filling
2 cups black beans
1 cup couscous
whole wheat, reconstituted
½ package tofu
low-fat, firm, crushed
*
1 x corn tortillas (6-inch)
*

Directions

Water sauté the onion and garlic until brown, deglaze and continue until they reach the condition you favor.

Add tomatoes and chilis.

Add spices and salt and pepper to taste and simmer while you mess with the rest of the ingredients (Note: I would have added corn here, had I had it). Reconstitute couscous with hot water. Stir together couscous, beans and crushed tofu. Add sauce to create a desirable consistency. (Be sure to save enough sauce for the casserole). Squirt a 9x13 pan with cooking spray and then put a bit of sauce in the bottom and spread it around. Heat a skillet to medium and use it to soften the corn tortillas (put them on the skillet and flip them when they get a bit hot; they should wind up soft). Roll about 2 to 3 tablespoons of the filling in each tortilla (while heating the one to follow) and squeeze them tightly side by side in the pan. Cover the rolls with remaining sauce when you're done. Bake in a 350℉ (180℃) oven for 30 minutes and then let stand for ten minutes.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 1102g (38.9 oz)
Amount per Serving
Calories 13313% of calories from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 621mg 26%
Total Carbohydrate 89g 89%
Dietary Fiber 50g 198%
Sugars g
Protein 126g
Vitamin A 63% Vitamin C 96%
Calcium 36% Iron 87%
* based on a 2,000 calorie diet How is this calculated?

 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Pan de Muerto (Bread of the Dead)

Dia de los Muertos: Mexican Day of the Dead

Dia de los Muertos, the Day of the Dead, is a Mexican holiday celebrated November 1 and 2. It is a blend of Aztec and Catholic traditions. Even though Halloween and Dia de los Muertos are close together on the calendar and have similar themes, they are not related.

More breaking news

 

Founded in 1996.

© 2022 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed