When I think of enchiladas I think of rising cholesterol levels…so much cheese! TOO much cheese!
I wanted the same comfort food cuisine, full of Mexican spices and dripping with sauce yet low in fat and good for me. So I came up with this healthy vegetarian version. It has creamy black beans, spinach and fresh cilantro and doesn’t compromise on flavor. I didn’t get rid of the cheese completely, as it is an integral part of the dish, I just gave it a small part and gave the black beans and spinach the starring role. It worked out perfectly 🙂
For 2 people
6 corn tortillas
1 can of diced tomatoes
1 can of black beans
1 cup of frozen spinach or 2 cups fresh
1 small onion
1 clove of garlic
1 tsp each of cumin, smoked chipotle and ancho chili powder
1 tsp each of dried oregano and espazote (espazote is an amazing Mexican herb, traditionally used in bean dishes to reduce flatulence caused by beans, a great ingredient!)
Handful of fresh cilantro
1/4 cup of plain low-fat yogurt or soygurt
1/2 cup of grated mature cheddar cheese or Vegan cheese (the sharper/older the cheddar the stronger the flavor will be, therefore you can get away with using less)
Turn oven on to broil at about 200 C/400 F
Dice the onion and mince the garlic.
Drain and rinse the black beans.
In a pan, over medium heat, add 2 tbsp of olive oil. Then sauté the onion for about 3 min. Add in the garlic and all of the spices. Cook for 2 min.
Add in the beans, tomatoes and spinach. Cook for about 5 min. Frozen spinach contains some water naturally, so if you are using fresh and find it too thick, add a little water. It should have the consistency of thick chili.
Stir in the yogurt, squeeze of lime juice and add s&p. Turn off heat.
Use a fork to mash the beans a little inside the pan. You don’t want them totally smooth, but mashed together well.
Warm the tortillas in pan on medium heat, 20 seconds on each side.
To assemble: place a scoop of the black bean mixture on the tortilla and roll. Place in a small oven proof dish that has been sprayed with olive oil. Repeat with all of the tortillas. Making sure to leave a few scoops of the bean and spinach mixture. This will be used for the sauce.
Add a 1/2 cup of water to the remaining bean mixture, machining it sauce like in consistency. Poor over enchiladas. Sprinkle with grated cheddar and chopped cilantro.
Place under the broiler for about 10 min until cheese is light brown and melted.
Serve alone or with a green salad.
The healthiest enchilada ever! (Delicious authentic flavor included)
Black Beans– full of Protein, Fiber, Folate, Vitamin B1 and Iron
Spinach– full of so many Vitamins! Manganese, Iron, Folate, Calcium, Magnesium, Vit C, B2, K, A, B6 and E