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Fuhrman's Bean Enchilada Bake

Saturday, January 11, 2014

Suz’s Bean Enchilada Bake

Serves: 6

1 large onion, chopped
1 Anaheim pepper, chopped
1 jalapeño pepper, chopped
1 yellow, red or green bell pepper, chopped
1 large sweet potato or yam, peeled and chopped in small cubes
3 tomatillos (can omit if unavailable)
1 tablespoon ground cumin
2 tablespoons chili powder
3 cups cooked black beans or 2 (15 ounce) cans low sodium black beans, drained
3 cups diced tomatoes
1 1/2 cups frozen sweet corn kernels
1/4 cup fresh cilantro, chopped
12 sprouted corn tortillas
1/4 cup pepitos (shelled pumpkin seeds) as a garnish
1/2 cup nondairy cheese, optional
1/2 cup guacamole and/or salsa when serving, optional

Water-saute onions and peppers, add yams, tomatillos, spices, beans, tomatoes, frozen 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 (pepitos), bake at 375 degrees for 20-30 minutes. May sprinkle with nondairy cheese before baking if desired.

May be served with guacamole and salsa.

Per Serving: CALORIES 366; PROTEIN 18g; CARBOHYDRATES 68g; TOTAL FAT 6g; SATURATED FAT 1.1g; SODIUM 75mg; FIBER 16.1g; BETA-CAROTENE 2832ug; VITAMIN C 80mg; CALCIUM 114mg; IRON 4.6mg; FOLATE 184ug; MAGNESIUM 166mg; ZINC 2.6mg; SELENIUM 5.4ug
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