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The texture of these little numbers is fantastic and creamy! I found them very filling too – two of them made for a pretty satisfying and complete vegetarian meal. They are a bit heavier on the prep work, but making 10 at a time allowed me to freeze and pack away 8 for future lunches/dinners! An easy 4 extra meals.  To save time, you can  prep the sauce and/or filling ahead of time for a quick meal. Using store-bought enchilada sauce would also abbreviate the prep, although you would sacrifice the taste!


Ingredients (Yield = 10 enchiladas or 5 servings)

Enchiladas:

  • 3 large zucchini, cut into ¼-inch dice
  • 1 small onion, coarsely chopped
  • 1 Tbsp extra virgin olive oil + more to brush tortillas
  • Zest from 1 lemon
  • 1 (15-oz) can black beans, drained and rinsed
  • 6 oz goat cheese, divided
  • 10 whole wheat or corn tortillas

Sauce:

  • 1 tsp canola oil
  • ½ small onion, finely chopped
  • 2 cloves garlic, minced
  • 1½ Tbsp chili powder
  • ½ Tbsp ground cumin
  • 1 tsp sugar
  • ¼ cup water
  • 1 (8-oz) can tomato sauce

Directions

  1. Preheat oven to 450 F. On a large rimmed baking sheet, combine the zucchini, onion, oil, lemon zest. Roast, stirring occasionally, until the zucchini is softened, about 30 minutes. Transfer to a large bowl; stir in the black beans and 5 ounces of goat cheese.
  2. Meanwhile, heat canola oil in a medium saucepan over medium heat. Add the onion and cook until translucent and slightly browned around the edges, stirring occasionally, about 8 minutes. Add the garlic, chili powder, cumin, and sugar; cook, stirring constantly, until fragrant, about 1 minute. Add the water and tomato sauce. Increase the heat to medium-high, bring to a simmer, then reduce the heat to medium-low. Maintain a low simmer until slightly thickened, 5 to 10 minutes, stirring occasionally.
  3. Reduce the oven temperature to 350 F.
  4. To soften the tortillas, brush or spray them with a light layer of oil by way of an oil mister. Arrange 6 tortillas in a single layer on a baking sheet; transfer to the oven and cook for about 3 minutes; flip the tortillas and continue baking for 2 more minutes, until the tortillas are pliable. Repeat with the remaining tortillas.
  5. Spread a thin layer of sauce over the bottom of a 9-by-13-inch baking dish. Divide the filling evenly between the 10 tortillas. Roll the tortillas over the filling, arranging the filled tortillas seam-side down in the baking dish. Cover the rolled tortillas with the remaining enchilada sauce. Sprinkle the remaining 1 ounce of goat cheese over the top of the sauce.
  6. Bake uncovered for 25-30 minutes, until the enchiladas are evenly heated. Let set for 2-3 minutes before serving with cilantro and lime.

Nutrition (per 2 enchiladas)

Calories: 318
Fat: 12 g
Carbohydrate: 45 g
Fibre: 10 g
Protein: 13 g

Written by Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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