- Diet & lifestyle
- Vegetarian meals
A spectacular vegetarian dish. If you're looking for a tasty meatfree dish that everyone will love, this is it!
105 people made this
- 1 tablespoon vegetable oil
- 2 onions, chopped
- 4 cloves garlic, chopped
- 1/2 green pepper, diced
- 1/2 red pepper, diced
- 1 (400g) tin chopped tomatoes
- 225g tomato salsa
- 2 (400g) tins black beans, drained and rinsed
- salt and black pepper to taste
- 2 avocados - peeled, stones removed and mashed
- 1 tablespoon fresh lemon juice
- 12 corn tortillas, quartered
- 250g grated Cheddar cheese
MethodPrep:30min ›Cook:35min ›Ready in:1hr5min
- Preheat oven to 200 C / Gas 6. Lightly grease a 20x30cm baking dish.
- Warm oil in a large frying pan over medium heat. Stir in onions, 3 cloves of chopped garlic, and green and red peppers. Cook until the onions are soft and translucent. Stir in tomatoes with juice, salsa and black beans. Season with salt and pepper. Bring to a simmer and cook about 3 minutes.
- In a bowl, mash the avocados with 1 clove chopped garlic and lemon juice.
- Place a layer of tortillas on the bottom of the baking dish. Spread 1/3 of the tomato and bean mixture on top. Spread 1/2 of guacamole on top, then sprinkle with 1/3 of cheese. Lay another layer of tortillas. Top with half of the remaining tomato and bean mixture, then spread remaining guacamole on top. Sprinkle with half the cheese. Repeat with remaining ingredients.
- Bake in preheated oven for 35 minutes, or until sauce is bubbly.
Reviews & ratingsAverage global rating:(118)
Reviews in English (84)
-10 Dec 2012
This is a tasty, healthy and economical family meal. We loved it! I used 2 cups cottage cheese mixed with 2 beaten eggs instead of gaucamole. It gave the dish a nice, creamy texture and flavor without the cost and trouble of the avocados. Will definitely make again!-04 Sep 2007
If I could, I would give this 4.5 stars. It was really good, and the best part was that this vegetarian and healthy dish was a big hit with my meat-loving husband. I halved the recipe, so instead of using the can of tomatoes and salsa, I substitued a can of tomatoes with diced chilis. I also added about 1 t red pepper flakes to make sure it was hot enough (boy, was it!). I really liked this combination; the guacamole was a creative and good addition. I will put this in the regular rotation of meat-free meals.-15 Sep 2005
- 2 tablespoons extra-virgin olive oil (plus extra for drizzling)
- 1 medium onion (trimmed, peeled, and chopped)
- 3 large cloves garlic (peeled, smashed, and finely chopped)
- 3 scallions (sliced, white and light green parts only)
- 1 teaspoon cumin
- 2 cans black beans (15 ounces each, drained and rinsed)
- 1 cup tomato sauce
- 1/4 cup tomato salsa (mild, medium, or hot, depending on preference)
- 12 corn tortillas (soft)
- 1 1/2 cups cheddar cheese (shredded)
- 1/2 cup mozzarella cheese (shredded)
- Garnish: guacamole
- Garnish: salsa
- Garnish: sour cream
- Garnish: hot sauce
Preheat the oven to 400 F. Oil a 9 or 10-inch casserole dish and set aside.
Warm the olive oil in a chef's pan or large, deep skillet set over medium-high heat.
Add the onion and saute until soft and translucent, about 5 to 8 minutes.
Add the garlic, scallions, and cumin, and saute about a minute more, or until fragrant.
Stir in the black beans, tomato sauce, and salsa, lower the heat, and simmer, stirring frequently, for about 5 minutes. Remove from the heat.
Cover the bottom of the baking dish with 4 tortillas, overlapping or trimming to fit if necessary (if you are using a rectangular or oblong dish, you may want to cut a couple of the tortillas in half to get a better fit don't worry if the tortillas don't cover the entire dish.)
Toss the cheeses together in a small bowl.
Sprinkle the tortillas with 1/3 of the cheese.
Top with 1/2 of the tomato-bean mixture, smoothing the top with a spatula.
Arrange 4 more tortillas over the beans, top with 1/3 of the cheese, and the rest of the beans.
Top the casserole with the rest of the tortillas.
Sprinkle evenly with the rest of the cheese, drizzle with a little olive oil, and bake, covered, for 20 minutes.
Remove the foil and bake for 10 to 15 minutes more, or until golden and bubbly.
Remove from the oven and allow the casserole to rest for 5 minutes before serving.
Vegetarian Black Bean Enchilada Casserole (Video)
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The air conditioner has arrived. It. is. AMAZING. I can finally live life again aka I can finally cook again. First meal: easy peezy Vegetarian Black Bean Enchilada Casserole. Fast, simple, and delicious! Omit the cheese and you've got a vegan situation, but man do I love my cheese.
I make this dish at work but it's just not quite the same. Why you ask? El Pato. That's right. El Pato. This dish needs HEAT! And preschoolers may be iffy on that statement so I skip the El Pato addition. However, I'm a firm believer in spicy mexican food because come on. Mild? Please. Now I know not everyone agrees, which is why I separate the sauce and the spice.
Adding the heat in instead of buying a "medium" sauce allows you to control the heat in the dish. SO. If you're not into spicy enchiladas, forgo any Jalapeño sauces, aka El Pato. But if you ARE, then feel free to add even more than I did. As is, the recipe has a fair amount of heat to it, but not enough to go WHEW need a glass of water (ps drink milk or eat bread by the way, water makes it worse - just sayin). So if fire level heat is your thing, go for it. Personally, I like it in between.
Ergo, this dish is a breeze to customize. Change the heat to whatever you can handle. Have some other vegetables you'd like to try instead of bell pepper? Go for it. Love cheese? Add more cheese! This Vegetarian Black Bean Enchilada Casserole so easily thrown together you'll be amazed.
Black bean chips vs tortilla chips: which snack is healthier?
To decide which of the two chips is the healthier snack, we&aposll be comparing the nutritional profiles of black beans and corn.
One hundred grams of corn contains (1):
Carbs:ꀥ.9 grams - of which: 2.6 g Fibres 18.2 g Starch 3.4 g Sugars
Whereas the same amount of black beans contains (2):
Carbs: 23.7 grams - of which: 8.7 g Fibres 0 g Starch 0 g Sugars
Protein: 8.9 grams
Fats: 0.5 grams
The first thing you notice is that given the same calories, black beans have more proteins, more fibres, and fewer fats. In simple terms, black beans are more nutritious than corn.
Eating black beans will give you more than twice as many proteins. The legumes are a better choice for building up muscles.
Another interesting fact is that black beans have fewer carbs, and don&apost have any sugars nor starches, compared to corn that instead packs quite a few. Sugars and starch are the enemies of people with diabetes, as they cause spikes in blood sugar levels. No wonder black beans have a lower Glycemic Index and Glycemic Load score, making them the better choice for people with diabetes.
Fats are lower in black beans, and if you dig deeper into the data, you will notice that the legumes win over corn in terms of overall vitamins and mineralsਊs well.
We are sorry corn, but you were sorely defeated. All hail black beans! Next time you crave tortillas, remember about this recipe and make some healthy black bean chips yourself!
- 8 Mission® Soft Taco Flour Tortillas
- Cooking spray
- ¼ cup chicken broth
- 1 (16 ounce) skinless, boneless chicken breast
- 1 medium onion, diced
- 1 red pepper, stemmed, seeded, and diced
- 1 (15 ounce) can black beans, rinsed, drained
- 1 cup corn kernels
- ¼ cup packed chopped fresh cilantro
- 1 (4 ounce) can diced green chiles
- 2 ¼ cups grated low-fat sharp Cheddar cheese, divided
- ⅔ cup fat-free sour cream
- ⅔ cup enchilada sauce
- Hot pepper sauce such as Tabasco®
- Salt and pepper to taste
Heat oven to 350 degrees F. Spray an 8x11x2-inch baking dish with cooking spray.
Pour chicken broth into a small frying pan, heat to simmer, add chicken breast, cover and simmer until no longer pink, turning once (approximately 25 minutes). Cool and shred.
In same frying pan, add onions and red pepper. Saute over medium heat until soft, approximately 5 minutes. Remove from heat.
In a large bowl, place chicken, onion-pepper mixture, beans, corn, cilantro, chilies, 2 cups of the cheese, and sour cream. Toss until thoroughly blended. Add tabasco, salt and pepper to taste.
Place 1/8 of mixture into center of each tortilla, roll and place in baking dish. When all 8 rolls are completed, pour Enchilada sauce over top and sprinkle with remaining 1/4 cup cheese. Bake for 35 minutes, or until sauce bubbles and enchiladas are heated through. Makes 4 generous servings of 2 enchiladas each.
Black Bean Tortilla Bake recipe - Recipes20min Prep, 15min Cook, 35min Total
- 1 (8-oz) block ⅓-less-fat cream cheese, softened
- 2 tsp ground cumin
- 2 tsp chili powder
- ½ tsp salt, ½ tsp pepper
- 4 (8-inch) whole-wheat tortillas
- 2 (15.5-oz) cans organic black beans, drained and rinsed
- 1 (14.5-oz) can diced tomatoes with green chiles
- 1 (15-oz) can organic whole kernel corn, drained
- 1 (8-oz) block Monterey Jack cheese, shredded
- Preheat oven to 400°F.
- Combine cream cheese, cumin, chili powder, salt and pepper spread evenly on one side of each tortilla.
- Combine beans, tomatoes and corn.
- Place 1 tortilla in a 9-inch round pan top with one-third of bean mixture and one-fourth shredded cheese.
- Repeat layers twice top with remaining tortilla, and sprinkle with Monterey Jack cheese.
- Bake 15 minutes or until cheese is melted and filling is bubbly.
Side Dish Ingredients
- 3 large tomatoes, sliced
- 2 avocados, cut in half and sliced
- 1 Tbsp apple cider vinegar
- 2 Tbsp olive oil
- ½ tsp salt, ½ tsp pepper
Side Dish Instructions
- Alternately layer sliced tomato and avocado to make 6 stacks.
- Whisk together vinegar and oil drizzle over stacks.
- Sprinkle with salt and pepper.
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Preheat the oven to 220C/200C Fan/Gas 7 and put a roasting tin on the middle shelf to heat up.
Put the cubed aubergine in the heated roasting tin and drizzle with the olive oil. Season with salt and pepper, mix well and roast for 20 minutes until softened and crisp at the edges.
To make the tortilla chips, brush the tortilla triangles with a little oil and season with a pinch of salt. Arrange them on a baking tray in a single layer. Bake for 6–7 minutes until crisp, keeping an eye on them as they can burn easily. Set aside.
Mix the beans, tomato purée, vinegar, spices and sugar together in a bowl, then roughly crush with a potato masher. Stir in 200ml/7fl oz warm water, then add to the roasting tin with the aubergines and return to the oven for 5 minutes.
Spoon the aubergine mixture into 2 bowls and top with the feta, coriander, pickled onions and lime wedges. Serve with the homemade tortilla chips for dipping.
- Here are more easy bean main dishes.
- Find lots more tortilla recipes in A Southwestern Supper.
- Here are more recipes for a Vegetarian and Vegan Friendly Thanksgiving.
- Find more ways to make Special Occasions and Entertaining easier and healthier.
- Browse more of VegKitchen’s vegan casserole recipes.
I get a lot of questions about fresh versus canned fruits and vegetables. The short answer is I like both.
In this recipe, hearty kale, umami-rich portobello 'shrooms, and crispy red cabbage add plenty of fresh appeal . Canned tomatoes and black beans round out the meal and keep things convenient enough to execute on a weeknight.
That&rsquos something that&rsquos really important to me.
Canned tomatoes and beans are packed with nutrition, sure, but what I really love about them is that they make it easier for me to cook homemade meals most nights of the week.
I also ultimately waste less food when I keep canned goods in my pantry. I think I buy less at the store when I know I&rsquove got a pantry full of cans waiting on standby. It works for me.
Plus, it's winter. The odds of finding a juicy fresh tomato that actually tastes good are not in our favor. Bring on the cans.
Recipes like this Mushroom Kale Black Bean Taco Bake are a good example of how you can blend fresh and canned produce during the winter season.
The whole sautéeing-and-baking process takes a little time, but you can still get this dinner on the table in just about an hour.
Vegetarian Enchilada Casserole Video
If you try this vegetarian enchilada casserole, let me know! Leave a comment and if your family loves them as much as mine does, be sure to give it a five star ⭐️ rating! Also, tag @kimscravings on Instagram with a picture of your creation. It&rsquos so fun to see what you&rsquore baking! Be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.