Cheesy Vegetable Enchiladas

These cheesy vegetable enchiladas are a flavorful, veggie-packed twist on the classic Mexican dish, perfect for family dinners in Lahore. Stuffed with sautéed vegetables, black beans, and spices, then rolled in soft tortillas and smothered in a simple tomato sauce with melted cheese, they’re hearty, nutritious, and surprisingly budget-friendly using seasonal market veggies and pantry staples. Bake them golden for a comforting meal that feels special without much effort

Guiltless Banana Pudding recipe by Goodfoodremedies

Ingredients

  • For 6 enchiladas (serves 4 to 6 people), gather these affordable items:
  • 6 to 8 medium flour or corn tortillas (whole wheat if available for extra fiber)
  • 2 cups shredded cheddar or mozzarella cheese (divided; use low-fat for lighter version)
  • 1 large onion, finely chopped
  • 1 red bell pepper (capsicum), diced
  • 1 green bell pepper, diced
  • 1 medium zucchini or 2 carrots, diced
  • 1 cup frozen or fresh corn kernels
  • 1 can (15 ounces) black beans, drained and rinsed (or 1½ cups home-cooked)
  • 3 garlic cloves, minced
  • 1 can (400 grams) crushed tomatoes or tomato puree
  • 2 tablespoons olive oil or vegetable oil
  • 2 teaspoons ground cumin
  • 1 tablespoon chili powder (adjust for spice preference)
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste
  • 1 teaspoon sugar (optional, to balance tomato acidity)
  • Optional: ½ teaspoon smoked paprika, fresh coriander for garnish, sliced green chilies for heat

Direction

  • Prepare these delicious enchiladas with these clear steps:
  • Step 1: Preheat oven to 190°C (375°F). Lightly grease a 9×13-inch baking dish.
  • Step 2: Heat oil in a large skillet over medium heat. Add chopped onion and sauté 3 minutes until soft. Add diced bell peppers, zucchini or carrots, and corn; cook 5 to 7 minutes until vegetables soften. Stir in minced garlic, cumin, chili powder, oregano, salt, and pepper; cook 1 minute until fragrant.
  • Step 3: Add black beans and half the crushed tomatoes (reserve the rest for sauce). Cook 3 to 4 minutes, stirring occasionally. Taste and adjust seasoning. Remove from heat and let cool slightly.
  • Step 4: In a small saucepan, warm the remaining crushed tomatoes with a pinch of sugar, salt, and a dash of chili powder for 5 minutes to make a simple sauce.
  • Step 5: Warm tortillas in microwave (wrapped in damp paper towel) or on a dry tawa for 10 to 15 seconds to make pliable. Spoon about ⅓ cup vegetable filling down the center of each tortilla, sprinkle with 2 tablespoons cheese, roll tightly, and place seam-side down in the baking dish.
  • Step 6: Pour the tomato sauce evenly over the rolled enchiladas. Top with remaining cheese. Cover with foil and bake 20 minutes. Remove foil and bake another 10 to 15 minutes until cheese is bubbly and golden. Garnish with fresh coriander. Let rest 5 minutes before serving hot.

Nutrients Information

Per enchilada (approximate values with low-fat cheese and whole-wheat tortillas)

  • Calories: 320 to 380
  • Total Fat: 12 to 16 grams
  • Saturated Fat: 5 to 7 grams
  • Cholesterol: 20 to 30 milligrams
  • Sodium: 550 to 750 milligrams (lower with low-sodium beans/tomatoes)
  • Total Carbohydrates: 42 to 50 grams
  • Dietary Fiber: 8 to 10 grams
  • Sugars: 6 to 8 grams (natural from vegetables)
  • Protein: 14 to 18 grams
  • Rich in fiber from beans and veggies for digestion, vitamin C from bell peppers, and calcium from cheese. A balanced vegetarian meal with good plant-based protein and antioxidants.

Recipes Credit

Inspired by classic vegetable enchiladas from Mexican-American home cooking, adapted from desi kitchens using local seasonal vegetables like capsicum, zucchini, and corn from markets, plus affordable cheese and everyday spices like cumin and chili powder. Draws from budget-friendly vegetarian recipes on sites like Budget Bytes, EatingWell, and South Asian fusion blogs that swap meat for hearty veggies. Freshly tailored here for flavorful, family-style meals that stretch ingredients far and feel festive on any day.