Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 zucchini, chopped
- 1 can black beans, drained and rinsed
- 1 can corn, drained
- 1 can diced tomatoes
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 8-10 corn tortillas
- 1 cup shredded cheddar cheese
- 1/4 cup chopped fresh cilantro
Special Equipment Needed:
- 9x13 inch baking dish
- Aluminum foil
Step-by-Step Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat.
3. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
4. Add the red and green bell peppers and zucchini and cook for another 5 minutes.
5. Add the black beans, corn, diced tomatoes, chili powder, cumin, salt, and pepper. Stir to combine and cook for 5-10 minutes until the vegetables are tender.
6. Warm the tortillas in the microwave for 30 seconds or until pliable.
7. Spoon the vegetable mixture onto each tortilla and roll up tightly. Place the enchiladas seam side down in the baking dish.
8. Cover the enchiladas with shredded cheese and cilantro.
9. Cover the baking dish with aluminum foil and bake for 20 minutes.
10. Remove the foil and bake for another 10-15 minutes until the cheese is melted and bubbly.
11. Let the enchiladas cool for a few minutes before serving.
Time:
Preparation time: 20 minutes
Cooking time: 35-40 minutes
Temperature:
375°F (190°C)
Serving size:
4-6 servings
Nutritional information:
Calories: 330
Fat: 11g
Carbohydrates: 45g
Protein: 15g
Sodium: 500mg
Fiber: 10g
Substitutions for ingredients:
- You can use any type of beans you like instead of black beans.
- You can use any type of cheese you like instead of cheddar cheese.
- You can use flour tortillas instead of corn tortillas.
Variations:
- Add some diced jalapeño peppers for extra heat.
- Use sweet potatoes instead of zucchini.
- Add some sliced mushrooms to the vegetable mixture.
Tips and Tricks:
- Warm the tortillas before rolling them up to prevent them from cracking.
- Use a spoon to fill the tortillas with the vegetable mixture.
- Use toothpicks to hold the enchiladas together if they start to unroll.
Storage Instructions:
Store any leftover enchiladas in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
To reheat, place the enchiladas in a microwave-safe dish and microwave for 1-2 minutes or until heated through.
Presentation Ideas:
Serve the enchiladas on a bed of shredded lettuce or with a dollop of sour cream on top.
Garnishes:
Fresh cilantro, sliced avocado, diced tomatoes, and sliced jalapeño peppers.
Pairings:
Serve with a side of Mexican rice and refried beans.
Suggested Side Dishes:
Mexican rice, refried beans, or a side salad.
Troubleshooting Advice:
If the tortillas crack while rolling them up, warm them up for a few more seconds in the microwave.
Food Safety Advice:
Make sure the enchiladas are heated through to an internal temperature of 165°F (74°C) before serving.
Food History:
Enchiladas are a traditional Mexican dish that dates back to the Mayan civilization.
Flavor Profiles:
Spicy, savory, and slightly sweet.
Serving Suggestions:
Serve with a side of Mexican rice and refried beans for a complete meal.
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Region: Mexican