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Enchilada Casserole (Vegan)















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


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
2 cups black beans
1 cup couscous
whole wheat, reconstituted
½ package tofu
low-fat, firm, crushed
1 x corn tortillas (6-inch)


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

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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?


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