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Healthy Enchiladas


Enchilada Sauce:

  • 1 tbsp oil
  • ½ onion, chopped
  • 2 cloves garlic, chopped
  • 2 tbsp chili powder
  • ½ tsp cumin
  • ¼ tsp coriander
  • ¼ tsp cinnamon
  • 1 c tomato sauce
  • 1 ½ c vegetable stock
  • 1 tsp salt
  • 1 tbsp flour

Veggie Filling:

  • 2 tbsp oil
  • ½ onion
  • 2 cloves garlic
  • 1 c mushrooms, chopped
  • 1 red pepper
  • 1 zucchini
  • 1 can black beans, rinsed and drained
  • ½ c corn, fresh or frozen
  • 3 c fresh spinach, chopped
  • ½ c vegetable stock
  • 2 tbsp fresh cilantro, chopped
  • 1 ½ tsp salt
  • ½ tsp pepper
  • Juice of one lime
  • 6 gluten-free or sprouted whole grain tortillas


  1. Start the enchilada sauce. (If using store bought, skip to filling instructions). Heat medium pan to medium heat and add oil and then onions. Cook until translucent.

  2. Add garlic, spices, tomato sauce, vegetable stock and salt. Bring to low boil and then simmer for 10 minutes to let sauce thicken. If you want a thicker sauce, slowing stir in flour with a fork careful to avoid lumps and cook for another few minutes.

  3. Remove from heat and add to blender. Blend until smooth and set aside.

  4. While the sauce is cooking, heat a larger pan on medium heat. Add oil and then onion.

  5. Cook until translucent and add mushrooms. Cook until brown.

  6. Add red pepper, zucchini, black beans and corn. Cook 5 minutes.

  7. Add vegetable stock and stir getting all the yummy bits off the bottom of the pan.

  8. Add spinach and let cook down.

  9. Add cilantro, salt, pepper and lime juice. Cook for a few minutes and remove from heat.

  10. Heat oven to 350°F. In a 9×13 pan, spread some of the enchilada sauce along the bottom.

  11. Take a tortilla and add some of the filling. Wrap tightly, tucking in the edges as you go and place seam side down in the pan. Repeat with remaining tortillas. Spread the remaining sauce over the wrapped tortillas, completely covering them.

  12. Bake for 25 minutes.

  13. Serve with a sprinkling of fresh cilantro and generous squeeze of fresh lime juice.

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