Vegetable Enchiladas

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Vegetable Enchiladas
75 min.
6
417kcal

Suggestions

Ingredients

  • qts baby spinach 
  • cup black beans rinsed cooked
  •  all-corn tortillas quartered
  • 19 oz enchilada sauce canned
  • cup regular corn frozen
  • tablespoons green onions chopped
  • cup monterrey jack cheese shredded
  • 0.5  onion chopped
  • cup refried beans 
  • tablespoon vegetable oil 

Equipment

  • frying pan
  • baking sheet
  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Heat oil in a large frying pan over medium heat.
  3. Add onion and cook until translucent, about 4 minutes.
  4. Add spinach and cook, stirring as needed, until almost completely wilted.
  5. Add corn and cook until hot. Set aside.
  6. Put 6 ovenproof baking dishes* (each about 12-oz. capacity) on a rimmed baking sheet. Working with one dish at a time, spoon in 2 tbsp. enchilada sauce. Top with 2 tortilla quarters, 2 rounded tbsp. each refried beans and black beans, 1 tbsp. cheese, and 2 more tortilla quarters, pushing tortillas down gently as you layer them over cheese and beans. Spoon in 1/3 cup (packed) vegetable mixture, then 2 more tortilla quarters, 3 tbsp. enchilada sauce, and 2 tbsp. cheese. Repeat layering with remaining dishes.
  7. Bake enchiladas until bubbling, cheese is melted, and tortillas are starting to brown on edges, about 30 minutes.
  8. Sprinkle with green onions.
  9. *Or use a 9- by 13-in. baking dish, spreading one-third of sauce over bottom; top with one-third of tortillas, the beans, one-third of cheese, one-third of tortillas, the vegetable mixture, remaining tortillas, remaining sauce, and remaining cheese.

Nutrition Facts

Calories417kcal
Protein23.91%
Fat22.4%
Carbs53.69%

Properties

Glycemic Index
39.58
Glycemic Load
12.35
Inflammation Score
-10
Nutrition Score
56.319130037142%

Flavonoids

Luteolin
3.5mg
Isorhamnetin
0.46mg
Kaempferol
30.33mg
Myricetin
1.66mg
Quercetin
21.29mg

Nutrients percent of daily need

Calories:417.22kcal
20.86%
Fat:11.32g
17.42%
Saturated Fat:4.5g
28.1%
Carbohydrates:61.06g
20.35%
Net Carbohydrates:41.42g
15.06%
Sugar:9.94g
11.05%
Cholesterol:16.76mg
5.59%
Sodium:1515.68mg
65.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.19g
54.38%
Vitamin K:2302.54µg
2192.89%
Vitamin A:45210.18IU
904.2%
Folate:982.6µg
245.65%
Manganese:4.57mg
228.29%
Vitamin C:138.54mg
167.93%
Magnesium:437.96mg
109.49%
Iron:15.23mg
84.64%
Potassium:2940.68mg
84.02%
Fiber:19.65g
78.6%
Calcium:669mg
66.9%
Vitamin E:9.98mg
66.56%
Vitamin B2:1.04mg
61.26%
Vitamin B6:1.11mg
55.33%
Phosphorus:506.87mg
50.69%
Copper:0.76mg
38.19%
Vitamin B1:0.51mg
34.29%
Zinc:4.14mg
27.58%
Vitamin B3:4.68mg
23.39%
Selenium:10.49µg
14.98%
Vitamin B5:0.56mg
5.55%
Vitamin B12:0.16µg
2.61%
Source:My Recipes