Didn’t think it was possible to make sugar-free, flour-free, plant-based enchiladas? Challenge accepted! I guess spending the summer in New Mexico inspires me to take on these kinds of challenges.
This is another one that only works on the maintenance food plan. These use Ezekiel tortillas as a grain (which have no flour), but Ezekiel products may be triggering for some in our tribe. As always, be cautious and use your own judgement.
If you are on the weight loss plan and want to be really adventurous, you could always try these with homemade cauliflower tortillas. I think you can buy cauliflower tortillas in some stores now too.
I am a plant-based eater, so these enchiladas don’t involve any meat, cheese, or dairy. If you are an omnivore, feel free to swap out some of the protein for cheese to sprinkle on top.
Black beans, veggies, and corn make up the filling, with store bought enchilada sauce on top (check for sugar in the first 3 ingredients!) with avocado cashew cream plopped on at the end for extra moisture and flavor. The inspiration for the filling and the Avocado Cashew Cream comes from Oh She Glows, modified slightly to achieve the right ratios.
Alternatively, if you aren’t feeling the cashew avocado sauce, you could just replace it with 2 oz sliced avocado per serving as a fat serving and garnish, and add more beans on the side (1 whole protein serving of beans definitely won’t fit inside an enchilada!) but then the meal will probably be a little dry. The sauce adds a lot of moisture.
Plant-Based Enchiladas w/ Avocado Cashew Cream
Each Enchilada Contains:
- 6 oz Veggies
- 1 Protein Serving
- 1 Fat Serving
- 1 Grain Serving
- 1 onion, sliced into thin strips
- 2 bell peppers, sliced into thin strips
- 1 zucchini, sliced into thin strips
- 1 handful of mushrooms, sliced
- Frozen or fresh corn to reach veggie weight
- 12 oz black beans (3 oz or 1/2 of a protein per enchilada)
- 4 oz cashews included in the sauce below (1/2 of a protein per enchilada).
- Avocado-Cilantro-Lime Cashew Cream Sauce: (Makes 4 servings, about 4 oz per serving)
- 8 oz ripe avocado (2 small-medium avocados)
- 4 oz raw cashews, weighed dry and soaked in water overnight (or soaked in boiling water for an hour as a shortcut)
- 1/2 cup fresh cilantro leaves
- 1 large garlic clove or 1/2 tsp garlic powder
- Water to thin (about 1/2 cup, but add a little at a time)
- 3 tablespoons fresh lime juice (2 small limes)
- 1/2 teaspoon fine sea salt
- 4 large Ezekiel tortillas
- Note on Quantities: I let 1 large tortilla = 1 grain serving, because even though 1 tortilla weighs slightly more than the allowed 1 oz, 1 tortilla is calorically identical to 4 oz of rice – this is my own modification, feel free to trim your tortillas to modify this if it helps you keep your program strong.
Condiments & Spices
- Store bought red or green enchilada sauce (check for sugar in the first 3 ingredients) I used Simply Organic’s Red Enchilada Simmer Sauce
- Chili powder
- Garlic or garlic powder/salt
- Soak Cashews: 8 hours ahead – weigh the 4 oz of cashews and soak them in water, covered, at room temperature overnight.
- Make Filling: Steam sauté the onions, peppers, zucchini, and mushrooms over medium heat in a dry pan covered with a lid, stirring occasionally. (Or use a little oil if you are comfortable with that) After the veggies are softened (about 10 minutes) add a couple of cloves of minced garlic and a pinch of chili powder and cumin.
- Weigh the Veggies: Weigh the cooked veggie mixture, and add frozen corn to get to 24 oz (or 1 lb 8 oz), which is 4 times your veggie serving amount. More than that won’t fit in a tortilla, if you need more veggies eat some extra on the side.
- Weigh the Beans: Weigh out 12 oz of drained black beans.
- Assemble: Preheat the oven to 350. Steam the tortillas in the microwave between damp paper towels or in a steamer basket for a minute so that they are softer for rolling and don’t crack or break. Divide the veggies and beans evenly among the 4 tortillas, drizzle a couple of spoonfuls of enchilada sauce inside the tortillas on top of the filling, and place them seam-side down in a baking dish. Pour the enchilada sauce evenly over the enchiladas.
- Bake: Cover with foil and bake at 350 for 20-30 minutes.
- Make Cream Sauce: Meanwhile, make the avocado cashew cream sauce by blending all ingredients and adding water to pourable, desired consistency.
- Garnish & Serve: Divide the enchiladas into 4 equal servings. Pour the cream sauce evenly over the top, and garnish with chopped cilantro, thinly sliced onions, and lime. Alternatively you can partition the cream sauce equally into 4 small containers and save the other three for leftovers.
- Note: Don’t be surprised if they fall apart when you try to serve them and make a big mess. Just try to keep the portions separate. Don’t worry, it will be a delicious mess. That’s just one of he realities of trying to shove that many veggies into a single flourless tortilla. 🙂