Veggie Enchiladas

Yield: 4 servings


Ingredients:

Sauce:

  • 1 tablespoon ground chili powder
  • 1 teaspoon ground cumin
  • ½  teaspoon dried oregano
  • ¼ teaspoon salt
  • Pinch of cinnamon
  • 28 oz canned whole tomatoes
  • 3 cloves garlic, finely chopped
  • 1 small red onion

Filling:

  • 2 tablespoons olive oil
  • 1 cup chopped red onion (about 1 small red onion)
  • 2 red bell peppers, chopped
  • 1 head 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 15oz can black beans, drained and rinsed, or 1 ½ cups cooked black beans
  • 1 cup shredded cheddar cheese, divided
  • Salt and pepper, to taste
  • 8 whole wheat tortillas (about 8” in diameter)
  • Handful of chopped cilantro, for garnishing

Directions:

Sauce:

  1. In a food processor puree tomatoes until no chunks remain.
  2. In a saucepan, saute onions until translucent. Add garlic and saute until lightly browned.
  3. Pour in tomatoes, chili powder, cumin, oregano, salt, and cinnamon. Cook for 15 minutes to let flavours combine. Set aside.

Filling:

  1. Preheat oven to 400F degrees. Lightly grease a 13 by 9-inch pan with olive oil or cooking spray.
  2. 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.
  3. Add the broccoli and bell pepper, stir, and reduce heat to medium-low. Cover the skillet. 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.
  4. Add the cumin and cinnamon to the skillet and cook until fragrant, about 30 seconds. 5. Add the spinach, a few handfuls at a time, stirring until it has reduced in size. Transfer the contents of the pan to a medium mixing bowl.
  5. Add the drained beans, ¼ cup cheese and a drizzle of enchilada sauce (¼ cup). Season with salt and pepper.
  6. Pour ½ cup sauce into your prepared pan and spread it around with the back of a spoon or a spatula until the bottom of the pan is evenly coated.  
  7. 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 prepared pan. Repeat with remaining tortillas and filling. Drizzle the remaining enchilada sauce evenly over the enchiladas.
  8. Sprinkle the remaining shredded cheese evenly over the enchiladas. Bake, uncovered, on the middle rack for 20 minutes.
  9. Remove from oven sprinkle chopped cilantro down the center of the enchiladas. Serve immediately.
Nutrition Tip: This recipe is packed with veggies, helping you eat your rainbow! Can you name the colours of the food rainbow represented here? The combination of veggies here gives us fibre and vitamin C. This recipe also includes all 4 food groups, can you name them and give an example from the dish?