I am a big fan of Mexican food and since ditching the dairy I have craved this hearty, home-cooked enchilada casserole. When I found a similar recipe on VegNews I just had to try it and I’ve tweaked it a bit here.
I prefer green enchilada sauce and green tomatillo salsa, but feel free to use red enchilada sauce and whatever salsa you like. You can also swap out the zucchini for butternut squash, diced portobello mushrooms, sweet potatoes, or whatever hearty fresh vegetables you have on hand.
Quinoa and black beans are excellent sources of plant-based protein, and this dish boasts a whopping 20.5g of protein per serving. This is a great meal to replenish your fuel stores after a workout and helps get your body ready for the next one!
1 green pepper, diced
1 onion, diced
1 zucchini, diced
2 cloves garlic, minced
1/4 tsp ground cumin
1/4 tsp chili powder
sea salt and fresh ground pepper to taste
1 can black beans, rinsed and drained
1 1/2 cups cooked quinoa
1 cup green tomatillo salsa
1 small can diced green chiles
10 6-inch corn tortillas
1 15-oz can green enchilada sauce
1 avocado, sliced
1 tomato, diced
1/4 cup black olives, sliced
1/2 cup cilantro, chopped
Preheat oven to 350°
In a medium skillet over medium-high heat, sauté onion, green pepper, and zucchini until tender. Add garlic, chili powder, cumin, salt and pepper, and sauté for another 2 minutes.
In a large bowl, combine sautéed vegetables with black beans, quinoa, salsa, and green chiles.
Place 1/4-1/2 cup vegetable/bean/quinoa mixture into a tortilla and roll it up. Place tortilla in a lightly oiled 9×13 casserole dish. Repeat for remaining tortillas.
Pour green enchilada sauce over entire casserole, making sure to coat all the tortillas.
Cook for 20-25 minutes or until heated through.
Remove from oven and top with diced tomatoes, avocado slices, olives, and cilantro.
Per serving: 530 calories (108 from fat), 12g total fat, 1.5g saturated fat, 0mg cholesterol, 430mg sodium, 88.2g total carbohydrate (18.5g dietary fiber, 4.5g sugar), 20.5g protein, 11% vitamin A, 75% vitamin C, 17% calcium, 31% Iron
- Good points: Low in saturated fat, no cholesterol, high in protein, dietary fiber, manganese, iron, and Vitamin C