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Suz’s Bean Enchilada Bake


Suz’s Bean Enchilada Bake

Serves: 9

Category: Main Dishes - Vegan
Author: Susan Zencka
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Rated by: 55 members

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Layering instead of rolling the enchilada ingredients saves time and results in a satisfying comfort food casserole that is perfect for feeding a crowd.

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Ingredients:

1 large onion, chopped
1 Anaheim pepper, chopped
1 jalapeño pepper, chopped
1 yellow, red or green bell pepper, chopped
1 large sweet potato, peeled and chopped in small cubes
3 tomatillos, optional
1 tablespoon ground cumin
2 tablespoons chili powder
3 cups cooked or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained
3 cups diced tomatoes
1 1/2 cups frozen corn kernels
1/4 cup chopped fresh cilantro
12 corn tortillas
1/4 cup raw pumpkin seeds as a garnish
1/2 cup nondairy cheese, optional
1/2 cup guacamole and/or salsa, optional

Instructions:

Water-saute onions and peppers, add sweet potatoes, tomatillos, spices, beans, tomatoes, corn and cilantro. Simmer for 30 minutes or until potatoes are cooked through. Add a small amount of water if mixture gets too dry.

Spray a 13”x 9”x 2” pan lightly with cooking spray if not nonstick. Place a small amount of chili mixture on bottom, then layer 6 tortillas, chili mixture, remaining tortillas and remaining chili mixture. Sprinkle with pumpkin seeds and non-dairy cheese if using. Bake at 375 degrees F for 20-30 minutes.

Serve with guacamole and salsa, if desired.

Calories 344; Protein 15 g; Carbohydrates 48 g; Sugars 3 g; Total Fat 11.8 g; Saturated Fat 1.9 g; Cholesterol 2.2 mg; Sodium 327 mg; Fiber 10 g; Beta-Carotene 1829 ug; Vitamin C 52 mg; Calcium 187 mg; Iron 4.4 mg; Folate 35 ug; Magnesium 50 mg; Potassium 409 mg; Zinc 1.1 mg; Selenium 3.3 ug

Comments (32):

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osiecool

01/13/2014 03:36 PM

Rated this recipe: (no rating)

How do you sprout the corn tortillas? I haven't tried this yet but it is interesting. We generally make a casserole out of the regular bean enchiladas with the addition of Daiya, a vegan cheese. I'd still like to see a good nutritarian recipe for enchilada sauce, though :-).

haiku replies:

05/31/2017 08:47 PM

Rated this recipe: (no rating)

You buy the tortillas already sprouted - they will be labelled "sprouted corn tortillas". The company uses sprouted corn to make the tortillas. But you can substitute regular corn tortillas, they are also okay on ETL.

Maintain2014

01/16/2014 08:10 PM

Rated this recipe:

Not bad, i liked the ingredients. However, it was a little too dry. Next time I'll see if I can concoct a healthy chilly sauce and poor it over the mixture before popping it in the oven.

basma

01/18/2014 01:23 PM

Rated this recipe:

tried this recipe with some alterations. didn't use tortilla or cheese and just made it as a casserole and it was very nice

themoo

01/21/2014 12:38 PM

Rated this recipe:

The tomatillos really makes the dish smell like something from a Mexican restaurant. It really is five star: my finger slipped. I do put low sodium salsa on top when serving. I picked up the sprouted tortillas at whole foods.

CarlaO

01/23/2014 02:05 PM

Rated this recipe:

I didn't use cheese or tortillas either and ate it right from the pot. It was delicious! Mine wasn't dry at all. You can get sprouted tortillas at a health food store. The brand I saw was Ezekiel.

GULLY

01/25/2014 12:15 AM

Rated this recipe:

Very easy to make. I used canned yams in light syrup (instead of sweet potatoes) but I washed of the syrup. I did pour enchilada sauce over the chili mixture and it was perfect.

Suz

01/27/2014 02:13 PM

Rated this recipe:

I use the Ezekiel sprouted tortillas and I agree that it is a little dry and could benefit from some salsa. I also use 1 T of smoked paprika in this - not sure how it got omitted... perhaps I was careless when submitting the recipe. In any event, the smoked paprika (or chipotle powder if, like me, you like it spicy) adds a little smokiness that is nice.

RachelCooks

01/30/2014 09:32 PM

Rated this recipe:

This is delicious! As I had read a couple of people having issues with dryness I made sure to simmer the chili with the lid on. I also lowered the temp to 350 and only cooked for 20 minutes. I ended up making these a bit more like traditional enchiladas by warming the corn tortillas for about 30 seconds in the microwave and then dipped them in the chili "juice". I then rolled the enchiladas as normal (filling each corn tortilla and then rolling it seam side down). I also decided to add a little bit of nutritional yeast (about 2 T to the filling and a sprinkle on top) as I didn't add any cheese or cheese substitute. We served this with salsa, guacamole http://www.foodnetwork.com/recipes/alton-brown/guacamole-recipe.html (omitting the salt) and crispy romaine lettuce. Very filling and satisfying! A keeper!!!
Thanks Suz!!!

cdempsey

02/15/2014 12:37 PM

Rated this recipe: (no rating)

HELP! Haven't tried this yet...which brand and flavor of non-dairy cheese do you use/suggest (Suz or anyone who has used cheese)? I'm converting my family who has a very common/modern food palate and I need this to go well on the first try.

cdempsey

02/15/2014 01:15 PM

Rated this recipe: (no rating)

HELP! Haven't tried this yet...which brand and flavor of non-dairy cheese do you use/suggest (Suz or anyone who has used cheese)? I'm converting my family who has a very common/modern food palate and I need this to go well on the first try.

cdempsey

02/15/2014 02:04 PM

Rated this recipe: (no rating)

HELP! Haven't tried this yet...which brand and flavor of non-dairy cheese do you use/suggest (Suz or anyone who has used cheese)? I'm converting my family who has a very common/modern food palate and I need this to go well on the first try.

klinnlebing

03/23/2014 08:37 PM

Rated this recipe:

I've made this several times and my family loves it. I have even taken it to group gatherings as a casserole--since I am a vegan, I need to make sure I have something to eat when we are invited out to dinner. My husband and I are vegans. I did not add the cheese, and served it with salsa. Also, for one meal I served it with Dr. Fuhrman's recipe for Taco Salad with Zesty Avacado Dressing. The two recipes really complement each other.

nycisme

05/31/2014 03:10 PM

Rated this recipe:

This is pure comfort food!
For the cheese, I use Daiya. The secret with Daiya cheese is do not use a lot! It will be too gummy and add fat unnecessarily. Just a sprinkling of Daiya gives it a nice flavor. I like to buy the Daiya in a wedge, freeze it (extends the life quite a bit) and grate it as needed.)
This comment was last edited on 05/31/2014 03:12 PM

Mir3

08/30/2014 08:43 AM

Rated this recipe: (no rating)

Do you use soft tortillas or the hard one and break them up? And what are tomatoltillos?

Emily

03/30/2016 02:36 PM

Rated this recipe: (no rating)

This recipe is one of my favorites and one I regularly use with SAD folks. The first time I made it my husband said it tasted like a dish his mom used to make - so high praise from a non-ETL'er. I too found the filling to be a little dry the first few times I made it and now I just add extra water, from rinsing out the boxes for my diced tomatoes.
This comment was last edited on 03/30/2016 02:36 PM

DANNY LEE

03/30/2016 06:58 PM

Rated this recipe: (no rating)

Tomatillos? Sort of a Mexican green tomato equivalent, frequently used in preparation of green salsa

https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=tomatillos

RoboMini

05/27/2016 05:56 AM

Rated this recipe:

I made this however wished I omitted the tortillas.....just made it too dry. Other than that, I loved it. I will definitely make it again without them next time!

kathyAustin

06/26/2016 09:48 PM

Rated this recipe: (no rating)

I used fresh salsa instead of the diced tomatoes, added moisture and additional flavor. I also added cremini mushrooms since they are neutral which added some additional texture. YUM!

Katnal

05/15/2017 12:21 PM

Rated this recipe:

This was delicious!!! Super easy and absolutely delicious!! I didn't have enough fresh tomatoes so I added a can of no-salt Rotel tomatoes. Did not even use vegan cheese, guac or salsa, was fantastic without it. Enough for several lunches too! Win win! :)

adaptable_ellen

06/07/2017 12:26 PM

Rated this recipe:

WOW, so versatile!  5 stars!!!  My corn tortillas were moldy, but I had organic whole wheat tortillas on hand and they worked perfectly.  I didn't have any tomatillos either, so I tossed in half a jar of Trader Joe's green salsa.  I used fresh chopped tomatoes and it was not dry at all.  Next time I will use a larger pan.  It filled my largest skillet to the brim.  This recipe adapts well to whatever you have on hand and is quite delicious.

TLCSamoyed

06/21/2017 08:37 PM

Rated this recipe:

Pretty good. I would make this again. As many indicated, it seemed a wee bit dry. I think some nutritarian sour cream and hot sauce would give this a little moisture and kick that it needs. Even without added moisture and heat, I would still eat it again.

 

breeze49

08/31/2017 02:21 PM

Rated this recipe: (no rating)

This is one of our favorite recipes. Look forward to seeing more recipes from this person.

Territoons

09/17/2017 08:37 PM

Rated this recipe:

We just made this, exactly to the recipe except we left out the jalapeños and the fake cheese just because we don't like them. Our family gave this recipe 5 stars! We ALL loved it!

savednsure

09/18/2017 10:35 PM

Rated this recipe:

Our entire family loved this! We didn't have the tomatillos or a couple of other ingredients, but it was excellent. Definitely will make this again.

joelgw

11/30/2017 07:48 PM

Rated this recipe:

Made this and added extra water using the suggestion from another post of filling my diced tomato cans with water and adding that (two cans worth) Was not dry at all! The sweet potato / yam gives the dish a sweet taste. Used sprouted corn tortillas. I think next time I'll try just wrapping the mixture in them like someone else suggested. With the tortilla in the dish it became a bit soggy and you couldn't really taste it.  I used a dairy-free cheese on it (for the first time) and will not be using that again - blech. It is fine without the cheese anyway. 

Nutridar

12/16/2017 12:39 AM

Rated this recipe:

Hands down best Dr.Fuhrman recipe I've made. 

morganradcliffe

12/17/2017 09:34 PM

Rated this recipe: (no rating)

 

Delicious and easy to make!  Very flavorful and satisfying!

MadisonDan

04/15/2018 09:05 PM

Rated this recipe: (no rating)

I am newly vegan, and my family is adjusting, but everyone including the kids loved this one! To satisfy the kids, I added a little cinamon and halved the jalepeno and anaheim peppers. 

 

jrprentice

08/15/2018 09:13 PM

Rated this recipe:

This one's a keeper!  The whole family loved it.  I followed all the ingredients except the Anaheim pepper (didn't have any.)  Topped with some salsa.  Delicious!   I'd serve this to company.  

The Major

03/10/2019 10:42 PM

Rated this recipe:

Loved this.  The only thing I would change in the future is hold the pumpkin seeds.  Personally, I found they detracted from an otherwise perfect dish.  I topped my serving with 2 oz. of Avocado and a little hotsauce.  Delicious!   

Additional comment.  I've cooked this a few times now and I find Butternut Squash a great alternative to the Sweet Potato.  And definitely leave off the pumpkin seeds.  

This comment was last edited on 03/31/2019 04:36 PM

lajanick

07/01/2019 03:40 PM

Rated this recipe:

Really good! Took awhile to chop everything, but well worth it! Even better on the second day...

I didn't use quite as many tortillas and they still covered most of the pan.

 

vicki45

09/11/2019 01:01 PM

Rated this recipe: (no rating)

Those sprouted corn tortillas soak up a lot of liquid so definitely need more liquid in this recipe.  Reminds me of when we bake an oven ready lasagna - the noodles also absorb lots of liquid .Thanks for the recipe.

This comment was last edited on 09/11/2019 01:02 PM