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Soya Bean Enchiladas

 

Soya bean Enchilladas

About:

These enchiladas are whole wheat tortilla rolled/layered with filling . They are topped wth a sour yogurt sauce. These veggie bean tortillas make an awesome light lunch. They are healthy, simple and nutritious.

Serve it as part of mexican meal along with a starter corn fritters (recipeΒ link) and dessert poached pears (recipe link)

Health Benefits:

Beans are a super healthy, versatile and affordable food. Beans are high in antioxidants, fiber, protein. Eating beans regularly may decrease the risk of diabetes, heart disease and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less. If one suffering from IBS they may want to limit them on the diet.

Makes: 6 wraps
Cooking time: 15-20 minutes
Preparation time: 15 minutes
Baking time: 6-8 minutes

Ingredients:

  • Corn meal tortillas-6 (Recipe link)
  • Cooked/canned soya beans-400gms
  • Chopped red onion-1num
  • Chopped carrots-1num
  • Chopped capsicum(peppers)-1num
  • Sweet corn-1cup
  • Tomato puree/crushed tomatoes-1cup
  • Natural low fat yogurt-1cup
  • Low fat mozzarella cheese-50gms
  • Olive oil-1tbsp
  • Crushed garlic cloves-1tbsp
  • Paprika-1tsp
  • Roasted cumin powder-1tsp
  • Dried herbs-1/2tsp
  • Salt-as per taste
  • Olives/Jalapenose-3-5 (for garnishing)

Procedure:

  • Heat oil in the pan; Add crushed garlic, onion, capsicum, carrot, corn and cook for 5-8minutes or until soft.
  • Then add beans and crushed tomatoes, chilli powder/flakes, cumin powder and mix well and cook for further 3-4minutes/ until its heated through and thickened.

Mexican platter

For wraps:

  • Heat the grill or oven to 200deg c. Grease the ovenproof dish with spray or oil.
  • Spread a spoonful of the bean mixture over the greased dish.
  • Lay each tortilla onto board fill with few spoons of bean mixture, fold over the ends and seal it.
  • Place them into the ovenproof dish. Spoon the remaining bean mixture on top.
  • Mix yogurt, cheese and Italian herbs in a bowl and spoon over the wrapped enchiladas.
  • Grill/bake for few minutes until the top is golden. (approx. 10-15mins)

Serve with salads/guacamole

Note:

  • Soya beans can be used canned or dried. If using canned beans drain and rinse thoroughly and if dried need to be soaked overnight and pressure cooked for 3-4whistels.
  • Use any beans and veggies of your choice as a variation.
  • Wraps can be heated even in microwave for 1-2mins
  • You can replace tortillas with chapathis
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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

Posted on September 28, 2014, in International, Main Course and tagged , , , , , , , . Bookmark the permalink. 21 Comments.

  1. I guess I can try with chapathi!! Beans are very heavy and we tend to eat less, very true Chitra that is why we often go to Taco Bell here and replace meat with beans πŸ˜›

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  2. I love the sauce drizzled over the tortillas!!Yummy!

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  3. These look delicious. I made something very similar for tea last night. Chicken burritos with rice and black beans. Yummy. Even more delicious cold the next day for lunch. Emma.

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  4. Reblogged this on Chef Ceaser.

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  5. Love enchiladas! They look so tempting.. Going to try these soon 😊

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  6. vegantarian lifestyle

    Love Enchiladas. Haven’t had them for a while, this looks/sounds delicious.
    Lou

    http://vegantarianlifestyle.com

    Like

  7. Hi, I think your website might be having browser compatibility issues.
    When I look at your blog site in Chrome, it looks fine but when opening in Internet Explorer,
    it has some overlapping. I just wanted to give you a
    quick heads up! Other then that, terrific blog!

    Like

  1. Pingback: Poached pears in honey and Spices syrup | Chitra's Healthy Kitchen

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