Dinners · Gluten Free Ideas · Gluten Free Products · Recipes

Gluten Free & Vegan Enchiladas

vegan enchiladas.jpeg

Gluten free enchiladas can be a challenging recipe as finding a decent tortilla that doesn’t rip or fall apart the moment you breathe near it can be hard to find.  I’ve tried many brands and find the only way to make them more pliable is to warm them up a bit in the microwave before you put your ingredients inside.

A local bakery near me called Nate’s Bagels offers a delicious and much more pliable gluten free tortilla.  Alternatively, I can deal with the Grimm’s brand, which is sold in most grocery stores in Ontario.

As I start to explore the vegan diet, it’s reassuring to be able to create recipes that are delicious as well as provide you with some great nutritional benefits.  The main ingredient in this enchilada recipe is black beans, which is loaded with fiber, protein, iron and magnesium.  The combination of fiber and protein helps to support digestive health and helps to balance blood sugar levels.  The one drawback to plant-based proteins is that they are considered “incomplete” proteins (vs. animal protein, which is considered complete).  In order to be considered complete, a protein must contain all nine of the essential amino acids (those amino acids that our body doesn’t produce) in roughly equal amounts.  While black beans lack some of the essential amino acids, you can achieve a complete protein if you combine with a food (i.e. rice) with the amino acids that black beans lack (this combination of rice and beans is called a complementary protein).  From what I understand, this combination doesn’t need to be eaten together (although you could add rice to this recipe) but should be consumed within the same day.  Other options such as quinoa or buckwheat are considered complete proteins and would be great options on a gluten free diet.

With that said, here is the recipe:

Ingredients:

  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • one small yellow onion, finely chopped
  • 2 tsp cumin
  • 2 tbsp chili powder
  • 2 cups cooked black beans
  • 1 jar salsa (I used Bower Farm‘s salsa – packed full of organic veggies)
  • 1/2 cup chopped, fresh cilantro (plus a bit more to sprinkle on top)
  • 1 cup vegan cheese
  • 4 – 5 large or 8 – 10 small gluten free tortillas
  • 1 – 2 avocados as topping, chopped

Instructions:

  1. Preheat oven to 350 degrees and grease a baking dish that will fit your rolled up tortillas
  2. Heat oil in a saucepan and add garlic and onion.  Saute until onion is softened.
  3. Stir in cumin and chili powder
  4. Add black beans and 1/2 cup of salsa and bring to a boil
  5. Turn heat down, mash black beans with a potato masher and simmer for 5 minutes
  6. Turn off heat and add cilantro and 1/2 cup vegan cheese
  7. Heat up tortillas for approximately 15 – 20 seconds in the microwave to make them more pliable and easier to roll.  Add a few spoonfuls of the bean mixture into each and carefully roll each tortilla and place into the greased baking dish with the seam side down
  8. Cover the tortillas with the rest of the salsa and vegan cheese
  9. Cover the dish with aluminum foil and bake for 20 minutes.  Remove the foil and bake for another 2 minutes to brown the cheese slightly
  10. Garnish with cilantro and chopped avocados and serve

 

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