Veggie Enchiladas
Corn tortillas wrap around a hearty veggie and black bean filling, all baked in a smoky homemade enchilada sauce.
Sodium note
Homemade enchilada sauce made from no-salt-added tomato sauce and spices instead of canned sauce.
Ingredients
- 12 corn tortillas
- One 15-oz can no-salt-added black beans, drained and rinsed
- 1 cup corn kernels, fresh or frozen
- 1 red bell pepper, diced
- 1 small zucchini, diced
- 2 tablespoons olive oil, divided
- One 15-oz can no-salt-added tomato sauce
- 2 tablespoons chili powder (salt-free)
- 1 teaspoon ground cumin
- 2 cloves garlic, minced
- 1 1/2 cups shredded low-sodium Monterey Jack cheese
- 1/4 cup chopped fresh cilantro
Method
- 1
Preheat oven to 375°F.
- 2
Heat 1 tablespoon olive oil in a skillet over medium heat and sauté bell pepper and zucchini 5 minutes until softened. Stir in black beans and corn, then remove from heat.
- 3
In a small saucepan, whisk together tomato sauce, chili powder, cumin, garlic, and remaining tablespoon olive oil. Simmer 5 minutes to blend flavors.
- 4
Warm tortillas briefly to make them pliable, then fill each with the vegetable-bean mixture, roll up, and place seam-side down in a baking dish.
- 5
Pour the enchilada sauce evenly over the top and sprinkle with cheese.
- 6
Bake 20-25 minutes until bubbly and the cheese is melted.
- 7
Top with fresh cilantro before serving.
Nutrition (estimated, per serving)
- Calories
- 290
- Protein
- 12g
- Carbs
- 38g
- Fat
- 11g
- Sodium
- 195 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use pinto beans in place of black beans.
- Swap Monterey Jack for a plant-based cheese for a dairy-free version.
- Use flour tortillas if corn tortillas aren't available.
Tips
- Warming tortillas in a dry skillet for a few seconds each keeps them from cracking when rolled.
- Making your own enchilada sauce is the key move for keeping sodium in check here.
- Add diced jalapeño to the filling for extra heat.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
