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Prevention RD

SRC: Veggie Enchiladas

550 calories or less· fiber· fruits and vegetables· garden· guilt-free· kid-friendly· recipe· reduced-calorie· Secret Recipe Club· Uncategorized· vegetarian

30 Apr
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Another month, another round of Secret Recipe Club…another WINNER! Why has the urge to make enchiladas packed with vegetables not struck me til now? Shame, shame.

Perhaps it’s because enchiladas need some “body” (i.e. texture) to them. I tried spinach enchiladas once, and the texture was just…off-putting. Meals aren’t just about flavor…the whole thing has to come together just right. And that is exactly what happened here. Just…rightness (yes, I know that’s not a word!).

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When I’m assigned a blog to pick a recipe from, where do I begin? Well, if the blog has a search option, I usually search the terms “favorite” or “best ever”. This generally turns up some pretty killer options.

But Nicole’s blog, I’m A Honey Bee stumped me. I had a hard time choosing. I’m not new to Nicole’s blog (you should really check it out!), and I know she enjoys meatless meals, too. So I opted to go that route. Plus, this was a recipe she had chosen from another blog for a round of the Secret Recipe Club and I am yet to have anything sub-par from The America’s Test Kitchen Healthy Family Cookbook.

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This recipe is perfectly timed with the summer produce that will become bountiful and at its best here within the coming months. When your produce bin is over-stuffed with sweet corn, zucchini, and bell peppers…this recipe is your answer. Of course you can swap in whatever veggie combo your little heart desires.

And for those who are yet to tackle enchiladas without the use of canned sauce, bookmark this enchilada sauce recipe. I was a bit weary because it seemed…too easy. I’ve made enchilada sauces before that require either a blender, immersion blender, or food processor (which is fine, but less is always more when it comes to dishes and time!)…but this recipe offered up a short ingredient list with every day ingredients and spices, coming together in no time. As for the flavor? It definitely made these enchiladas what they are.

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Lastly, let’s talk tortillas. I often buy the corn tortillas that are super thin and come in a big ‘ol stack for super cheap. They taste great, they’re lower in calories, and they work really well for quesadillas, tacos, etc. But if you’re talking about needing to roll tortillas and limit the breakage, I finally found a tortilla that works well without any finesse at all. La Tortilla Factory has some handmade corn tortillas that were out of this world. They’re thicker and much more durable than your average corn tortilla. While the calorie count is a bit higher with this option, they’re worth it. I found mine at Meijer (Kroger did not carry them near me).

I was going to make the portion size 2 enchiladas…but I just couldn’t stop at 2. Three enchiladas it is!

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Veggie Enchiladas ever so slightly adapted from I Am a Honey Bee via Dishing the Divine and Annie’s Eats, originally from The America’s Test Kitchen Healthy Family Cookbook

Enchilada Sauce:
1 tsp canola oil
1/2 small onion, finely chopped
2 cloves garlic, minced
1 1/2 Tbsp chili powder
1/2 Tbsp ground cumin
1 tsp sugar
1 (8 oz) can tomato sauce
1/4 cup water
black pepper, to taste

Filling:
2 tsp extra-virgin olive oil
1/2 small onion, chopped
1/2 cup corn, fresh or frozen
1/2 red or yellow bell pepper, seeded and chopped fine
1 small zucchini, halved lengthwise, seeded and chopped
2 cloves garlic, minced
7 oz (1/2 can) canned black beans, drained and rinsed
1/3 cup enchilada sauce (above)
1/4 cup fresh cilantro, minced
1 (4 oz) can diced green chiles (optional for added heat)

To assemble:
12 (6-inch) corn tortillas (I had good luck with La Tortilla Factory’s brand)
enchilada sauce (from above)
1 cup part-skim (2%) shredded pepper jack, cheddar, or Mexican blend cheese

Directions:

To make the sauce, heat the oil in a saucepan over medium-high heat. Add the onion and cook until softened and lightly browned, approximately 5 minutes. Add the garlic, chili powder, cumin, and sugar; cook just until fragrant, about 30 seconds.

Whisk in the tomato sauce and water, bring to a simmer and cook until slightly thickened, about 5 minutes.

To make the filling, add oil to a large skillet and heat over medium-high heat until shimmering. Add the onion and corn, and cook until slightly softened, 3-5 minutes. Add the bell pepper, cook until softened, approximately for 2-3 minutes. Add the zucchini and cook just until tender, 3-5 minutes more. Add in the garlic and black beans and cook until warmed through, about 2 minutes.

Transfer the veggie mixture to a large bowl and stir in 1/2 cup of the enchilada sauce, cilantro, and green chilies.

Preheat the oven to 450 F. Spread about 1/4 cup enchilada sauce around the bottom of a 9 x 13-inch baking dish that has been sprayed with non-stick cooking spray.

Place 1/3 cup of the filling mixture down the center of a tortilla. Tightly roll up the tortilla and place in baking dish, seam side down. Repeat with the remaining filling and tortillas.

Evenly pour the remaining sauce over the enchiladas. Sprinkle the shredded cheddar over the top of the sauce.

Cover with foil and bake until the enchiladas are heated through, about 10 minutes. Remove the foil and continue to bake until the cheese is melted, 3-5 minutes more. Serve immediately. Note: These are great topped with diced avocado and fresh cilantro…mm!

Yield: 4 servings (3 enchiladas each).

Nutrition Information (per serving): 514 calories; 12.8 g. fat; 15 mg. cholesterol; 883 mg. sodium; 68.3 g. carbohydrate; 10 g. fiber; 28.5 g. protein

Result: Absolutely delicious! Don’t be a fool like me and think enchiladas stuffed with veggies won’t live up to a chicken or beef enchilada…these are phenomenal! As noted above, the enchilada sauce is so flavorful and truly makes this dish. These aren’t a real quick meal, but you could do all of the prep ahead of time and easily make this a weekday meal. Enjoy!

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Sad it’s Monday…but no regrets. This weekend was fun, productive, and very relaxing. 🙂 I even planted my garden: Cherokee purple heirloom tomatoes, Early Girl tomatoes, zucchini, chives, basil, parsley, and rosemary. My oregano, sage, thyme, and blueberry bush are all doing well from last year. This week looks wet, hot, and steamy…should be good for my potted garden!



Be well,

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50 Comments

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Comments

  1. Carrie @ Bakeaholic Mama says

    April 30, 2012 at 12:38 pm

    I’m so pumped that I found your blog through the SRC… I’m loving everything I see! These enchiladas look SO good I can’t wait to try them!

    Reply
  2. The Mrs @ Success Along the Weigh says

    April 30, 2012 at 12:47 pm

    Oh man, this looks to die for. Sometimes Mexican food is the only thing that hits the spot!

    Reply
  3. Danielle says

    April 30, 2012 at 1:02 pm

    Holy cow! Those look delicious but I think half of it is your incredible styling and presentation! Perfect (:

    Reply
  4. Kirstin says

    April 30, 2012 at 1:07 pm

    YUM! These look so yummy!

    Reply
  5. Dorothy at Shockinglydelicious says

    April 30, 2012 at 2:28 pm

    I’m visiting from Group D, and love what you did this month! Beautiful (AND delicious, I’m sure)! A good veggie enchilada is hard to beat!

    Reply
  6. Biz says

    April 30, 2012 at 2:39 pm

    Yep, these are going on my lunch menu next week for me and my SIL. Hope you had an awesome weekend Nicole!

    Reply
  7. Amy B @ Second City Randomness says

    April 30, 2012 at 2:44 pm

    Speaking of spinach, as much as I enjoy it, it should not go into mexican food. I ordered the spinach quesadillas once from a restaurant I LOVE and think it was the worst mexican dish I’ve ever experienced. Sadness.

    Reply
  8. Anne Marie@New Weigh of Life says

    April 30, 2012 at 2:45 pm

    They look so yummy!

    Reply
  9. Protein Powder Nutrition kylie says

    April 30, 2012 at 3:35 pm

    Holly Cow! … Guess what’s on my menu today … “Veggie Enchiladas” 🙂
    The only thing I am afraid that mine will never look like this one 🙂

    Reply
  10. Hezzi-D says

    April 30, 2012 at 4:43 pm

    These look really good-I love veggie enchiladas!

    Reply
  11. Melissa says

    April 30, 2012 at 4:58 pm

    I have had a ton of different kinds of enchiladas, but these look better than all of them! I will definitely have to give them a try very soon! Thanks for sharing! 🙂

    Reply
  12. Patti says

    April 30, 2012 at 5:16 pm

    Visiting from Group D and I’m always looking for new vegetarian recipes! Your photos are beautiful and the recipe sound delish!

    Reply
  13. Kristen (swanky dietitian) says

    April 30, 2012 at 5:39 pm

    I am always looking for new recipe for enchiladas. I have done just cheese and it’s not enough. This looks fantastic.

    Reply
  14. Leah @ Why Deprive? says

    April 30, 2012 at 6:27 pm

    I’m all about veggie filled enchiladas – mainly because I don’t like to cook meat, but also because theyre delicious. 🙂

    Reply
  15. Annie says

    April 30, 2012 at 7:17 pm

    Glad you enjoyed these! We love them too 🙂

    Reply
  16. Asiya says

    April 30, 2012 at 7:36 pm

    These look amazing! Love that there is a recipe for the enchilada sauce…I’ve never seen the canned kind in Toronto. I’ve also never seen corn tortillas in the regular grocery stores too….I’ve actually bookmarked this recipe from Annie’s Eats a long time ago. going to give it a try! Great pick for SRC!

    Reply
  17. Margaret Murphy Tripp says

    April 30, 2012 at 9:18 pm

    Your photos are stunning! I can’t wait to try these!

    Reply
  18. elly says

    April 30, 2012 at 9:25 pm

    I’ve had these bookmarked for a while but haven’t had the chance to make them yet. I really need to get on it, they look awesome and now I’ve heard yet another ringing endorsement!

    Reply
  19. Kelsey @ K&K Test Kitchen says

    April 30, 2012 at 11:04 pm

    Yum, I have always had a hard time with enchiladas for some reason, but I am going to have to try these! Especially if the sauce is as good as you say! Great SRC post!

    Reply
  20. Gretchen says

    May 1, 2012 at 12:58 am

    Those look perfect for Cinco de Mayo!

    Reply
  21. amy @ fearless homemaker says

    May 1, 2012 at 11:30 am

    yum! i agree with gretchen – the timing of these is perfect for 5 de mayo coming up. will definitely be trying these soon!

    Reply
  22. kristy lynn @ Gastronomical Sovereignty says

    May 1, 2012 at 11:37 am

    i am also a firm believer in textured eating. i like just about any flavor in the world. but textures get me. if it doesn’t have the right texture, i’m out. eating is a 5 sensory experience 🙂

    also: how much do i love that you made a recipe not just from your assigned blog, but chose a meatless recipe based on the fact that your assigned blogger has a meatless preference? It really captures the essence of her blog 🙂 well done!

    happy src day!

    Reply
  23. Kate says

    May 1, 2012 at 12:23 pm

    I love these enchiladas!

    Reply
  24. Christine says

    May 1, 2012 at 8:17 pm

    Yum! I really need to get in the habit of making meatless meals more often. This looks like it’s a contender! I’ll definitely add this to my list of things to try as this looks delicious! 🙂

    Reply
  25. Megan says

    May 2, 2012 at 8:57 am

    These look DIVINE!! I’m bookmarking this right now — I have a CSA for the summer and know I’ll be looking for ways to use up all that produce!

    Reply
  26. mjskit says

    May 2, 2012 at 10:40 am

    Nothing better than a good veggie enchilada! These look delicious! Congrats on the Top 9!

    Reply
    • Nicole, RD says

      May 2, 2012 at 2:01 pm

      Thank you!

      Reply
  27. Sando says

    May 2, 2012 at 11:39 am

    These look incredible!! Fantastic photos too. Love it!! 🙂 Thanks for sharing!

    Reply
  28. CJ at Food Stories says

    May 2, 2012 at 3:26 pm

    Congratulations on your foodbuzz top 9, today!

    Reply
    • Nicole, RD says

      May 2, 2012 at 9:49 pm

      Thanks so much!

      Reply
  29. RavieNomNoms says

    May 2, 2012 at 3:33 pm

    These look phenomenal!! Congrats on the Top 9!

    Reply
    • Nicole, RD says

      May 2, 2012 at 9:49 pm

      Thank you! 🙂

      Reply
  30. Kate says

    May 2, 2012 at 7:09 pm

    Gorgeous photos. I love veggie enchiladas.

    Reply
  31. nicolr @ I am a Honey Bee says

    May 2, 2012 at 10:49 pm

    I’m glad that you tried and enjoyed this recipe from my blog. I enjoyed making it as well. I love the enchilada sauce as well. 🙂

    Reply
  32. Delphine says

    May 3, 2012 at 10:17 am

    I made these last night cause the picture looked so good! They were awesome! Made them filled with broccoli and mushrooms cause i didn’t have the other veggies, it proofs that you can fill them with anything. It’s a new favorite at our house! Thanks for the recipe!

    Reply
  33. Veronica says

    May 4, 2012 at 12:55 am

    SAVED! They are beautiful–your photography is STUNNING!

    Reply
  34. Lisa says

    May 4, 2012 at 11:47 am

    This is going to seem like a strange question, but how big is each tortilla? I’m currently living in Germany, and tortilla choice here is not good! I’ve got one option, but I just want to check the size of the tortilla you used.

    Thanks!

    Reply
    • Nicole, RD says

      May 4, 2012 at 11:48 am

      Hi Lisa! I understand! When I lived in Italy making anything ethnic was always a challenge. The tortillas I used were 6-inch, but any size would do!

      Reply
      • Lisa says

        May 5, 2012 at 8:13 am

        Thanks! The tortillas I got are 9 inches, so I’ll keep that in mind with the portion size.

        Reply
  35. Bree says

    May 4, 2012 at 2:48 pm

    This looks great! I have been looking for an easy, homemade enchilada sauce.

    Reply
  36. Chelai says

    June 13, 2012 at 8:55 am

    I made these for dinner last night. They were easy and took one hour-ish from start to finish. We didn’t miss the meat which says alot and I used whole wheat tortillas from TJs (big deal for me :-)). Even my 4 year old liked it! We love our food saucy so next time I will double the sauce. Thanks for posting.

    Reply
    • Nicole, RD says

      June 13, 2012 at 2:53 pm

      Chelai: Glad you enjoyed the enchiladas! I agre, the sauce is wooonderful, and the veggies are seasoned so well that you don’t even miss the meat!

      Reply
  37. Jessica says

    June 24, 2012 at 5:42 pm

    I’m going out of town for a few days and asked my husband what he wanted me to make in advance for him (otherwise he’d end up eating either nothing or something horrid from a drive-thru), and he proclaimed, “Enchiladas!” I have homemade enchilada sauce in the freezer (from the last time I made these) so it’s an easy request and I know he’ll eat well while I’m gone. Such a great, healthy recipe! I use more bell pepper and zucchini and less corn and black beans and top with lots of avocado and cilantro – so delicious. Thanks for another great recipe!

    Reply
    • Nicole, RD says

      June 25, 2012 at 9:10 pm

      Jessica: I adore this recipe…a true favorite! Glad you enjoyed it, as well 🙂

      Reply

Trackbacks

  1. cinco de mayo fun! « three blondes and a tomas says:
    May 1, 2012 at 10:21 pm

    […] veggie enchiladas from prevention RD […]

    Reply
  2. foodiefavs.com says:
    May 2, 2012 at 10:58 am

    Veggie Enchiladas…

    This recipe is perfectly timed with the summer produce that will become bountiful and at its best here within the coming months. When your produce bin is over-stuffed with sweet corn, zucchini, and bell peppers…this recipe is your answer….

    Reply
  3. Garden 2012 & Weekly Menu says:
    May 12, 2012 at 8:23 am

    […] zucchini is a favorite and it’s so versatile. I love that it’s good raw, grilled, in veggie enchiladas, in muffins and breads…and much […]

    Reply
  4. Top 40 Main Dishes and Sides of 2012 | The Secret Recipe Club says:
    January 5, 2013 at 5:55 am

    […] Veggie Enchiladas […]

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  5. My Favorite Enchiladas says:
    July 22, 2013 at 2:50 pm

    […] Recipe: (adapted from Prevention RD) […]

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  6. Veggie Enchiladas | Recipes Home says:
    April 15, 2014 at 3:47 pm

    […] Recipe adapted from Annie’s Eats and Prevention RD […]

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Nicole Morrissey, RD

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