Best Health




Normally a fairly indulgent meal, enchiladas made at home are a complete gamechange­r. Say hello to fibre-packed ancient grains, beans and veggies you can customize, make the night before and pop in the oven when you’re home from work. They’re piquant and scrumptiou­s, with tender tortillas wrapped around spiced-up farro, beans, corn, cheese and fresh cilantro and smothered in a tangy enchilada sauce. Don’t have farro on hand? Use 1½ cups (375 mL) cooked quinoa, millet, freekeh or your favourite heirloom rice instead.


½ cup (125 mL) farro

1 cup (250 mL) chipotle peppers in adobo sauce

½ cup (125 mL) chopped white or yellow onion

2 tsp (10 mL) minced garlic

1 cup (250 mL) tomato sauce

1 tbsp (15 mL) brown sugar

½ tsp (2 mL) cumin

Sea salt and ground black pepper, to taste

¾ cup (175 mL) canned black beans, drained and rinsed, or cooked black beans ½ cup (125 mL) fresh or frozen corn kernels

1⅓ cups (325 mL) shredded Monterey Jack cheese, divided

¼ cup (50 mL) chopped fresh cilantro

10 medium (8-in/20 cm) whole wheat flour tortillas

1 tbsp (15 mL) grapeseed oil

Sour cream or plain Greek yogurt, for serving


1. Preheat oven to 350°F (180°C). Line a 13- × 9-inch (3.5 L) baking pan with parchment paper and set aside.

2. Combine the farro and water in a medium saucepan, cover and bring to a boil. Reduce the heat and simmer for about 25 to 30 minutes or until farro is soft and chewy and no water remains. (Drain any excess water after farro is cooked.)

Set aside.

3. Purée chipotle peppers and adobo sauce, along with onion and garlic, in a small food processor or blender. In a medium saucepan, combine chipotle pepper purée with tomato sauce, sugar, cumin, salt and pepper over low heat. Simmer until heated through.

4. Combine cooked farro, beans, corn, ¾ cup (175 mL) of the cheese, cilantro and 1 cup (250 mL) of the chipotle tomato sauce in a medium bowl; mix well.

5. Place tortillas on a flat work surface. Scoop 3 tbsp (45 mL) of the farro filling into the centre of each tortilla. (If tortillas are stiff, place them in oven for 1 to 2 minutes to warm first.) Roll each, folding in ends of tortilla to keep filling from falling out. Place the enchiladas, seam side down, in prepared baking pan. Lightly brush with oil, cover in remaining chipotle sauce and sprinkle with remaining cheese.

6. Bake for 10 to 12 minutes or until cheese is bubbling and edges begin to brown. Serve hot with a dollop of sour cream or Greek yogurt.

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