Bean Enchiladas in "Cheezy" Sauce
Wednesday, June 10, 2009
Enchiladas and I have enjoyed a lifelong love affair. As a vegan I thought I was relagated to eat only "soy cheese" enchiladas until I found this recipe. Now I get all the flavor without animal fat or guilt. Can't beat that!
1/2 cup flour
1/2 cup nutritional yeast
1 teaspoon salt
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons margarine
10 tortillas
2 12 oz cans red enchilada sauce
3 15 oz cans beans (I like to use 1 can each of kidney, pinto & black), rinsed and drained
2 medium onions, chopped
1 can sliced olives
1/4 cup chopped cilantro,
1/2 cup fresh salsa (optional)
Vegan Cheese Sauce
Stir together flour, nutritional yeast, salt and garlic powder in a saucepan. Over medium heat add water and stir to combine. Heat until bubbly and thick. Remove from heat. Stir in mustard and margarine until margarine melts. Pour 1/2 cup of cheezy sauce into a cup and set aside. To the remaining sauce add the onion, beans, olives, cilantro and salsa and stir to blend.
Preparing the Enchiladas
Prepare a 9X13 inch pan with non-stick spray oil. Pour 3/4 cup of red enchilada sauce into prepared pan. Place a tortilla in pan and coat with enchilada sauce. Spoon in cheezy bean filling and roll. Fill remaining tortillas. Pour remaining enchilada sauce on top of enchiladas. Then drizzle the reserved cheezy sauce on top. Sprinkle on a few sliced olives and onions if desired. Bake at 350 degrees Fahrenheit for 30-45 minutes. Serves Six.
1/2 cup flour
1/2 cup nutritional yeast
1 teaspoon salt
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons margarine
10 tortillas
2 12 oz cans red enchilada sauce
3 15 oz cans beans (I like to use 1 can each of kidney, pinto & black), rinsed and drained
2 medium onions, chopped
1 can sliced olives
1/4 cup chopped cilantro,
1/2 cup fresh salsa (optional)
Vegan Cheese Sauce
Stir together flour, nutritional yeast, salt and garlic powder in a saucepan. Over medium heat add water and stir to combine. Heat until bubbly and thick. Remove from heat. Stir in mustard and margarine until margarine melts. Pour 1/2 cup of cheezy sauce into a cup and set aside. To the remaining sauce add the onion, beans, olives, cilantro and salsa and stir to blend.
Preparing the Enchiladas
Prepare a 9X13 inch pan with non-stick spray oil. Pour 3/4 cup of red enchilada sauce into prepared pan. Place a tortilla in pan and coat with enchilada sauce. Spoon in cheezy bean filling and roll. Fill remaining tortillas. Pour remaining enchilada sauce on top of enchiladas. Then drizzle the reserved cheezy sauce on top. Sprinkle on a few sliced olives and onions if desired. Bake at 350 degrees Fahrenheit for 30-45 minutes. Serves Six.
Labels: cheese sauce, diabetic friendly, easy, enchiladas, heart healthy, Mexican, quick, Vegan
A Healthy Indian Taco Remake
Saturday, January 24, 2009
Well the other day while shopping I discovered "Tortilla Bread" near the pita bread in my market. It looked intriguing so I bought some. I wasn't sure what I was going to do with it and there were no serving suggestions on the package so it sat in my refrigerator for two days before I finally came up with a recipe to try. Indian Tacos - sorta.
Every Spring our little country town has a rock and gem fair called the Pow Wow. There we celebrate and support local Indian tribes. And the most popular food booth is Indian Fry Bread. We love it. I always order 3, one for my husband, one without meat for me and one without veggies for our sweet and spoiled dog.
They fry a batter in grease and top it with plain pinto beans, meat, cheese jalapenos and lettuce. So instead I created a zesty pinto bean recipe with TVP, tomatoes and taco seasoning to top the taco bread - tostada style. It was so delicious that it immediately made it into my man-friendly and guest-friendly menus.
The best thing about it is that it's very low in fat and very high in healthy proteins veggies and fiber. It is both quick and easy to make, as well as satisfying and filling.
1 Tablespoons Canola Oil for sauteing
1 whole onion finely chopped separate half for sauteing and half for topping tacos
3 cloves fresh garlic minced
1 large can (30 oz.) of pinto beans, drained and rinsed
1 10 oz. can diced tomatoes with green peppers (I use Ro-Tel)
1 Tablespoon Taco Seasoning
3/4 cup water
1/3 cup Plain, Bob's Red Mill, Textured Vegetable Protein (TVP)
1 package tortilla bread.
8 ounces shredded, vegan Cheddar cheese
1 cup of your favorite salsa
homemade or purchased guacamole
Shredded Iceberg lettuce
Chopped tomatoes if desired
Other options may include sliced olives, vegan sour cream or pickled jalapeno peppers slices.
Heat Canola oil in a pan over medium-high heat. Add half of the chopped onion and 3 cloves minced garlic. Saute for about 15 seconds - just enough to release the flavors but not long enough to brown. Quickly add the drained beans, tomatoes with green peppers, water, TVP and taco seasoning. Stir gently to blend. Cover and simmer for about 10 minutes or until the water is absorbed by the TVP.
Place the tortilla bread on a plate. Top generously with bean mixture. Top with cheese, lettuce, additional onions, guacamole, salsa, tomatoes and whatever additional items you prefer.
Eat with a fork or fold over to eat with your hands. We pile ours too high to be eaten by hand. I guarantee you and your family will love this meal.
Labels: baked beans, cholesterol free, diabetic healthy, easy, healthy, heart healthy, Indian taco, low fat, quick, tortilla bread, tostada, vegan cheese
