Ridiculously Easy Lunchbox Enchilada Casserole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Ridiculously Easy Lunchbox Enchilada Casserole
10 min.
1
304kcal

Suggestions


Are you looking for a quick, delicious, and nutritious meal that fits perfectly into your busy lifestyle? Look no further than this Ridiculously Easy Lunchbox Enchilada Casserole! This delightful dish is not only vegetarian, but it's also vegan, gluten-free, and dairy-free, making it an ideal choice for anyone with dietary restrictions or those simply seeking a healthier option.

In just 10 minutes, you can whip up a satisfying meal that’s packed with flavor and wholesome ingredients. Imagine layers of soft corn tortillas, creamy refried beans, and vibrant baby spinach, all topped with zesty salsa and savory black olives. This casserole is a feast for the eyes and the taste buds, offering a perfect balance of protein, healthy fats, and carbohydrates to keep you energized throughout the day.

Whether you’re preparing a quick lunch for yourself or a side dish for a gathering, this casserole is versatile enough to serve as a main course or a delightful accompaniment. Plus, it’s microwave-friendly, making it an excellent option for meal prep or on-the-go dining. So, grab your ingredients and get ready to enjoy a deliciously easy meal that will leave you feeling satisfied and nourished!

Ingredients

  • handful baby spinach washed
  • 0.7 cup refried beans fat-free (or a combination of the 2)
  • 0.3 cup corn kernels frozen
  •  corn tortillas cut into quarters
  • jumbo olives black sliced
  • 0.5 cup salsa 

Equipment

  • knife
  • microwave

Directions

  1. Spread a couple of tablespoons of salsa in the bottom of the dish. Next place a layer of tortillas over the salsa, trying to cover most of the dish’s bottom–a little overlapping is okay.
  2. Spread the tortilla with half of the beans and top with the spinach.
  3. Add another layer of tortillas.
  4. Spread with the rest of the beans, sprinkle with the corn, and spoon a little salsa over the corn. Top with a final layer of tortillas.
  5. Spread the tortillas with a good layer of salsa, and put the olives on the top. (Or, hold the olives and add them after cooking.) Cover the top loosely with waxed paper (do not use the thermos top), and put the dish into the microwave. Cook on high power until heated all the way through, 2 to 3 minutes. Microwaves vary, so check to make sure that the inside is warm by inserting a knife into the middle and checking a sample. If you’re making this in a thermos, it will continue to cook after you’ve sealed the container, so getting it hot in the middle is not so important. If serving right away, heat it until it’s very hot and then let it sit for a few minutes to cool.

Nutrition Facts

Calories304kcal
Protein17.17%
Fat10.3%
Carbs72.53%

Properties

Glycemic Index
121.5
Glycemic Load
14.33
Inflammation Score
-10
Nutrition Score
21.709999851559%

Flavonoids

Luteolin
0.27mg
Kaempferol
1.91mg
Myricetin
0.1mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:304.23kcal
15.21%
Fat:3.57g
5.49%
Saturated Fat:0.54g
3.4%
Carbohydrates:56.54g
18.85%
Net Carbohydrates:42.46g
15.44%
Sugar:11.4g
12.67%
Cholesterol:0mg
0%
Sodium:2028.75mg
88.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.39g
26.77%
Vitamin K:150.47µg
143.31%
Vitamin A:3620.83IU
72.42%
Fiber:14.08g
56.32%
Manganese:0.63mg
31.61%
Phosphorus:238.76mg
23.88%
Magnesium:86.85mg
21.71%
Vitamin B6:0.42mg
20.94%
Folate:81.41µg
20.35%
Iron:3.59mg
19.94%
Potassium:657mg
18.77%
Vitamin E:2.68mg
17.88%
Calcium:166.41mg
16.64%
Vitamin B3:2.88mg
14.41%
Vitamin C:11.56mg
14.01%
Copper:0.23mg
11.34%
Vitamin B2:0.17mg
9.95%
Vitamin B1:0.13mg
8.98%
Zinc:1.23mg
8.23%
Selenium:4.96µg
7.09%
Vitamin B5:0.49mg
4.86%