Vegetarian Bean Enchilada Casserole

Vicki/ Healthy Recipes

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Looking for a hearty yet easy vegetarian recipe? Look no further than this delicious Vegetarian Black Bean Enchilada Casserole! Packed with protein and flavor, this dish is sure to please everyone at the table. Plus, it can be made in just one pan – making cleanup a breeze. Top with melted cheese and fresh cilantro for the perfect finishing touch.

If you’re looking for Easy Vegetarian Recipes, you’ve come to the right place. Whether you’re a vegetarian or just looking to add more meatless meals to your diet, we’ve got you covered. Our easy vegetarian recipes are packed with flavor and nutrients, and they’re sure to please even the most die-hard carnivores.

easy enchilada casserole
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Should You Cover Enchilada Casserole When You Bake It?

If you’re wondering whether you should cover enchilada casserole when you bake it, the answer is maybe. It all depends on what type of enchilada casserole you’re making and how long you plan to bake it. For example, if you’re making a wetter enchilada casserole with lots of sauce, you may want to cover it during baking to prevent the sauce from splattering everywhere.

On the other hand, if you’re making a drier enchilada casserole, you may not need to cover it. Just keep an eye on it while it’s baking and see how it looks. If the top starts to brown too much, you can always cover it with foil for the rest of the baking time.

What Do You Serve with Enchilada Casserole?

enchilada casserole is a dish that typically consists of enchiladas that are layered with cheese and sauce. It is often served with rice, beans, and salsa on the side. While it can be enjoyed as is, there are a few side dishes that can really elevate the meal. One option is to serve enchilada casserole with a fresh green salad. The crunch of the greens provides a nice contrast to the rich casserole, and the acidity of the dressing helps to cut through the heaviness of the dish.

Another great option is to pair enchilada casserole with a light slaw. The creamy dressing and crunchy vegetables provide a refreshing counterpoint to the spicy casserole, and the acidity helps to brighten up the flavors. Whatever sides you choose, enchilada casserole is sure to be a hit!

This Spicy Queso Hummus Dip Recipe is an delicious addition to this meal!

vegetarian enchilada casserole cut on plate

What Can I Use in Place of Enchilada Sauce?

Enchilada sauce is a staple in many enchilada recipes. However, if you’re out of enchilada sauce or you’re looking for a change, there are several other sauces that can be used in its place. One option is to make your own enchilada sauce using tomato paste, chili powder, and other seasonings. Or, you could try using salsa in your enchilada casserole.

Salsa comes in a variety of flavors, so be sure to choose one that compliments the rest of your ingredients. Lastly, you could also use a can of tomato soup or cream of chicken soup thinned out with some water. These soups will give your enchiladas a different flavor, but they’ll still be just as delicious.

Vegetarian Enchilada Casserole

I made this Easy Enchilada Casserole the other day in between getting the kids from the bus stop and taking the youngest to her activities. It’s so easy to throw this together in the sauté pan and then throw it in the oven in between tortillas and cheese in a deep dish pie plate.

I like to strain the zucchini shred just a little bit – leave some liquid in it so it stays moist and adds some liquid with which to simmer the beans and corn and spices.

shredded zucchini

This vegetable enchilada casserole recipe is perfect for late summer and fall when there is a bounty of zucchini and the weather is a bit cooler that you won’t mind turning on the oven. If you simmer the zucchini just a bit longer it becomes more sauce-like and has less texture for those who don’t enjoy zucchini. You can also choose to shred it more fine.

Amazing Benefits of Black Beans

1. They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein when paired with brown rice, which makes this Vegetarian Enchilada Casserole dish a very healthy recipe.

2. Black beans help to move food through the stomach to the large intestine because of it’s high protein and fiber content. This means the digestive tract doesn’t have to work as hard. This steady route through the digestive track allows for an even breakdown of food which helps stabilize blood sugar.

benefits of black beans heart shape

3. Black beans have a lot of soluble fiber, which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. Besides soluble firmer, they are also high in folate and magnesium.

4. Black beans contain at least 8 different flavonoids with enormous antioxidant potential and tons of phytochemicals and studies have connected black bean consumption with reduced risk of certain cancers. Recent studies have suggested considerable effectiveness against colon adenoma, a non-cancerous tumor that can progress into colon cancer.

5. The best recipes for pregnant women include black beans because of the high folate content, which can prevent the improper development of the fetus’s brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.

Try These Other Easy Vegetarian Recipes:

vegetarian enchilada casserole
vegetarian enchilada casserole cut on plate

Vegetarian Black Bean Enchilada Casserole Recipe

Ingredients

  • 1 Cup Shredded Zucchini, lightly strained
  • 1 Tablespoon Olive Oil
  • 1 Garlic Clove, minced
  • 3/4 Cup Frozen Corn
  • 3/4 Cup Black Beans, rinsed and drained
  • 1/2 Teaspoon Salt
  • 1-2 Teaspoon Ground Cumin
  • 3/4 Cup Salsa
  • 2 Tablespoons Minced Fresh Cilantro
  • 3 Flour Tortillas
  • 3/4 Cup Shredded Cheddar Cheese
  • Sour Cream, optional

Instructions

  1. In a large skillet, saute zucchini in oil for 5 minutes on medium-low heat.
  2. Add garlic; cook 1 minute longer. Add the corn, beans, salt and cumin; saute 2-3 minutes longer. Stir in salsa and cilantro.
  3. Place a tortilla in the bottom of a 1-1/2-qt. round baking dish.
  4. Spread with 2/3 cup vegetable mixture; sprinkle with 1/4 cup cheese. Repeat layers twice.
  5. Bake, uncovered, at 350° for 20-25 minutes or until heated through and cheese is melted. Let stand for 10 minutes before serving.

Notes

  1. Alternately, you can put this together in a 9x11 casserole dish.
© Vicki Finn

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Comments

  9. Birdiebee says

    This enchilada casserole recipe looks so delicious and so much healthier than the enchiladas my family has been eating. I have pinned this to make for my family in the near future.

  11. Karen D says

    This looks really good, Appeals to me as I’m a vegetarian, so maybe I’ve found a way to sneak some zucchini into my ‘I hate zucchini’ husband. 🙂

  16. Denay DeGuzman says

    I am so happy to have found this delicious enchilada casserole recipe! It turned out absolutely fabulous. The flavors and consistency were scrumptious. It was gobbled up at dinner with no leftovers! I already have requests to make it again. 🙂

  19. Corinne says

    I love enchilada casserole but always make mine with chicken. I love the idea of swapping it out for zucchini, especially since I never feel like we get enough vegetables. Plus, this is a more budget-friendly dish too!

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