Sim­ple sup­pers to sat­isfy veg­e­tar­i­ans and meat-lovers

Stanstead Journal - - STANSTEAD JOURNAL -

(NC) Look­ing for hearty and filling veg­e­tar­ian recipes? These easy and cheesy en­chi­ladas are sure to please both veg­e­tar­i­ans and meat-lovers. This flavour­ful recipe also uses fi­bre-rich black beans which can help lower choles­terol and de­crease the risk of heart dis­ease.

Easy Veg­e­tar­ian En­chi­ladas

Prepa­ra­tion time: 20 min. To­tal time: 40 min. Serves: 4


3 tbsp canola oil, di­vided 2 tbsp flour 2 tbsp chili pow­der (more if de­sired) 1/2 tsp gar­lic pow­der 1/2 tsp oregano 1/2 tsp cumin 2 cups veg­etable broth 1 medium onion, finely chopped 1/4 tsp salt 3/4 red pep­per, sliced 546 mL can black beans, drained

& rinsed 127 mL can diced mild green chilies 8 large whole wheat tor­tillas 3 cups shred­ded cheddar or Mex­i­can

cheese (save 4 tbsp for lunch) Cilantro (op­tional) Lime wedges (op­tional)


1. Heat saucepan over medium heat. Add 2 tbsp oil, then flour. Whisk to­gether un­til it forms a paste. Cook for 30 sec­onds. 2. Whisk in chili pow­der, gar­lic pow­der, oregano and cumin. Slowly add broth, whisk­ing con­stantly, un­til smooth. 3. Bring to a boil then re­duce heat and sim­mer, un­cov­ered, about 10 min­utes or slightly thick­ened. Taste and whisk in up to 2 more tbsp chili pow­der if de­sired. Re­serve. 4. Pre­heat oven to 350°F and grease a 9x13-inch bak­ing dish. 5. Heat a large fry­ing pan over medium heat. Add re­main­ing 1 tbsp oil, then onion and salt. Cook, stir­ring oc­ca­sion­ally, about 3 min­utes or un­til soft­ened. 6. Add pep­per and cook an­other 3 min­utes. Stir in beans and green chilies. Re­move from heat. 7. Work­ing one at a time, spread about 2 tbsp of sauce on a tor­tilla. Top with about 2 tbsp cheese and 1/3 cup bean mix­ture, spread out in a line across the lower half of the tor­tilla. 8. Roll up (no need to tuck in the ends) and place seam side down in pre­pared dish, tuck­ing the rolls to­gether to make enough space in the dish for all 8 tor­tillas. 9. Pour re­main­ing en­chi­lada sauce on top then sprin­kle with re­main­ing cheese. Bake 20 min­utes or un­til bub­bly at the edges. 10. Let stand 5 to 10 min­utes be­fore serv­ing. Top with cilantro and serve with lime wedges if de­sired. Find more veg­e­tar­ian meal and snack

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