It’s time for another casserole! I love to cook once and feed a crowd or myself a whole bunch of times. This one is time consuming but worth it. To make it quicker to prepare, I suggest you enlist some help!
Oh did I mention each serving packs a hearty 13 g of fibre, 19 g protein and is also a great source of iron, calcium, vitamin A and vitamin C!
Find a downloadable PDF version of this recipe here: Black Bean Enchilada Casserole
Makes 10 servings
- 3.5 cups cooked black beans
- 1 tablespoon olive oil
- 2 cups each chopped red and orange bell pepper (or colour of choice, 1 pepper = ~ 2 cups)
- 2 cups diced zucchini
- 3 cups chopped broccoli
- 1.5 cup corn kernels
- 2 cups (8 oz) shredded cheddar cheese (or blend of your choice)
- 24 fresh corn tortillas
- Optional garnishes: hot peppers, chopped green onions, cilantro
- 1.5 cups tomato paste
- 2.25 cups low sodium vegetable broth
- 3 tablespoons butter or oil
- 3 tablespoons flour
- 2 tablespoons chilli powder
- 1.5 teaspoons garlic powder
- 1.5 teaspoons cumin
- ¾ teaspoon onion powder
- ½ teaspoon cayenne pepper
- ¼ teaspoon salt
- Start by chopping all vegetables. Add 1 tablespoon olive oil to a large pan over medium heat. Add vegetables and sauté until softened. Add in the corn and black beans, stir to combine.
- To make the enchilada sauce: melt the butter in a sauce pan over medium heat. Once melted, add in flour and spices, stir until fragrant. Then add the tomato paste and broth. Stir and simmer until sauce has thickened slightly, then remove from heat and set aside.
- Preheat oven to 375°F (it will take time to do steps 1 and 2 so I don’t preheat the oven right away). Grease a large casserole dish (at least 10 x 15 inches).
- Shred cheddar cheese.
- To assemble the casserole: layer 8 tortillas (overlapping) on the bottom of the dish. Top with 1.5 cups of sauce, half the vegetable and bean mixture, and 1/3 of the cheese. Then repeat layering: tortilla, sauce, vegetables and beans, cheese. Finish with a layer of corn tortillas, the remaining sauce and cheese. Garnish with green onions, hot peppers, and cilantro if you choose.
- Bake for 45-55 minutes until sauce and cheese are bubbling. Remove from oven and cool for 5-10 minutes before serving.
Makes great leftovers, freeze well!
I make this a bit differently each time depending on what vegetables I have to use up. Don’t worry if you use a bit more or a bit less of something and feel free to add in other veggies!
Note: if you are not used to eating lots of fibre, this recipe may be too much for you. Start by working your way up to high fibre meals by slowly increasing your fibre intake (and ensure you drink more water too!).
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