Heart-Healthy Vegan Enchiladas

Published on Feb. 05, 2022

vegan enchilada recipe

Craving Hispanic cuisine? Comfort food staples don’t always have to fall short of healthy. Skip the takeout and quench those Taco Tuesday cravings with these delicious heart-healthy enchiladas that trade saturated fat and sodium for nourishing fiber and flavorful spices.

Ingredients

For the filling:

  • Olive oil spray
  • ½ small yellow onion, diced (about ¼ cup)
  • 1 15.5-oz. can black beans (preferably unsalted), drained and rinsed
  • ¼ tsp. cumin powder
  • ¼ tsp. onion powder
  • ¼ tsp. garlic powder
  • ¼ tsp. paprika (preferably smoked)
  • 1 10-oz. package of frozen butternut squash pieces (about 2 ½ cups), thawed

For the sauce:

  • 2 tbsp. cornstarch
  • 2 ½ cups vegetable broth, no sodium added
  • 1 6-oz. can tomato paste, no sodium added
  • 2 tsp. onion powder
  • 2 tsp. garlic powder
  • 1 tsp. cumin powder
  • 1 tsp. paprika
  • ½ tsp. dried oregano
  • ½ tsp. black pepper 

To assemble:

  • 10 6-inch corn tortillas
  • ¼ cup vegan shredded cheese blend (Monterey Jack and cheddar)

Directions 

  1. Preheat oven to 350 degrees. Coat large casserole dish or ovenproof pan with olive oil spray.
  2. Heat a large saucepan over high heat for one minute. Remove from heat, spray with olive oil spray, then return to heat for one more minute. Reduce heat to medium high, then add diced onion and sauté for three to five minutes, until translucent. Add black beans, spices, and thawed squash. Sauté for another two minutes. Then remove from heat and let cool slightly. Makes about 2 ½ cups filling. 
  3. Place ¼ cup of filling in the middle of each tortilla. Roll each tortilla, then place in the large casserole dish or ovenproof pan. Set aside.
  4. To make the sauce, heat a medium-sized pot over high heat for one minute. While heating, place cornstarch in a small bowl, and whisk in 2 tablespoons of the vegetable broth.
  5. Pour remaining vegetable broth into pot. Whisk in tomato paste and spices. Then add in vegetable broth-cornstarch mixture and stir until thickened, about five minutes.
  6. Pour sauce over prepared enchiladas. Sprinkle cheese on top, then bake for 20 to 30 minutes.

Nutrition

Serves 5 – serving size is two filled enchiladas with sauce and cheese.

Each serving contains about:

  • 300 calories
  • 11 g protein 
  • 3 g total fat (0 g saturated fat, 0 g trans fat)
  • 62 g total carbohydrate
  • 13 g dietary fiber
  • 280 mg sodium
  • 8 g sugars

More Recipes from Munson Healthcare