Plant-Based Eating

VIDEO: Vegan Enchiladas Recipe

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By Henry Ford Health System Staff

Interest in eating plant-based diets has grown substantially over the last few years. In fact, the number of people identifying as vegan in the United States has grown 600 percent since 2014 (from about 1 percent of the population to about 6 percent).

While there are many reasons people are choosing to go vegan or vegetarian, one major motivation is that people are looking for healthful ways to curb or prevent symptoms of heart disease, diabetes, cancer and other chronic illnesses. Most of these have been shown to be correlated in some way to diets that rely too heavily on red meat and processed food that’s high in saturated fat, sugar and sodium.

Whether you are going full-on vegan or just want to incorporate some plant-based meals into your dinner repertoire (attemping “meatless Mondays” perhaps?), these vegan enchiladas are as satisfying as they are delicious

Filled with a flavorful mix of spices and nutrient-rich tofu, spinach, black beans and peppers, they’re packed with plenty of plant-based protein and topped with a simple homemade sauce and shredded vegan cheese.

Vegan Enchiladas

Yield: 6 servings

Ingredients:

For the sauce:
1 teaspoon olive oil
½ cup onion, minced
2 cloves garlic, minced
1 ½ tablespoon chili powder
1 tablespoon cumin
15-ounce can tomato sauce, no salt added
½ cup water

For the enchiladas:
Vegetable oil cooking spray
1/2 pound firm tofu, drained, patted dry and cut into chunks
1 tablespoons extra-virgin olive oil
1 medium jalapeno pepper, seeds and membranes removed, finely chopped
1 medium red bell pepper, cored, seeded and diced
1 small onion, finely diced
2 cloves garlic, minced
¼ teaspoon salt
½ teaspoon ground turmeric
¼ teaspoon ground black pepper
¼ teaspoon ground cayenne pepper
¼ teaspoon cumin
1 4-ounce can green chilies
1 15-ounce can black beans, rinsed and drained
1 10-ounce packet frozen spinach, thawed and pressed dry
12 small 6-inch corn tortillas
2 cups shredded vegan cheese
¼ cup fresh cilantro, chopped

Directions:

Preheat the oven to 350 degrees F. Spray a 9 x 13 casserole dish with vegetable oil cooking spray.

For the enchilada sauce, heat olive oil in a medium saucepan over medium heat. Add the onion and saute until softened, about 3-5 minutes. Add the garlic, chili powder, and cumin and cook for about 30 seconds, stirring. Stir in tomato sauce and water. Bring to a low simmer, reduce heat, and simmer for 5 minutes.

Place tofu in a food processor and puree for several minutes until smooth. Heat 1 tablespoon of olive oil in a deep skillet over medium heat. Add the jalapeno, red pepper, onion, garlic, salt, turmeric, black pepper, cayenne pepper and cumin and sauté approximately 5 minutes until vegetables soft. Stir in the tofu and continue cooking and stirring until the tofu is heated through for another 5 minutes (should look similar to scrambled eggs). Stir in the green chilies, beans and spinach.

Spoon a thin layer of the enchilada sauce into the bottom of the prepared baking dish. Soften the tortillas by wrapping them in a damp paper or cloth towel and microwaving for about 30 seconds. Scoop 1/12th (about ¼ cup) of the mixture into each tortilla, roll tightly and place seam side down into the baking dish. Spoon the remaining enchilada sauce on top.

Bake for 10 minutes. Remove from oven and sprinkle with vegan cheese and put back in oven for another 5 minutes. Remove from oven and top with chopped cilantro.

NUTRITION INFORMATION PER SERVING: 340 Calories; 9 grams Fat; 1 gram Saturated fat; 0 mg Cholesterol; 300 mg Sodium; 52 grams Carbohydrate; 9 gram Fiber; 15 grams Protein

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.