Should you’re craving enchiladas, this straightforward Mexican-inspired dinner will certainly hit the spot! This Tofu and Black Bean Enchilada Skillet is full of about 30 grams of protein per serving. It’s budget-friendly, made with easy substances, and nice for a vegetarian dinner the entire household will love. Be at liberty so as to add additional veggies and serve with chips, recent cilantro, and plain Greek yogurt for additional protein.
We’ve been having unusually heat climate these days, however I’m nonetheless in winter mode and even hoping for not less than yet one more snow. Our complete household had the flu final week, and it was brutal. There have been a number of days the place nobody even left the bed room, and I definitely wasn’t doing a lot cooking. Now that I’m feeling higher, I’m catching up on my favourite consolation meals, and this Tofu and Black Bean Enchilada Skillet is on the prime of the checklist! Every serving is full of about 30 grams of protein; it’s straightforward to make and freezer-friendly.
Why You’ll Love This Vegetarian Enchilada Skillet
- Hearty and filling – This enchilada skillet recipe is full of tofu, black beans, and cheese, making it a filling dinner for the entire household. Every serving has about 30 grams of protein, making it an incredible, balanced, meat-free dinner. Serve with a aspect salad or chips and salsa.
- It’s full of taste – Should you like enchiladas, you’ll love the flavour of this straightforward skillet dinner. It’s loaded with heat seasonings and fire-roasted tomatoes. Make sure that to make use of a well-seasoned enchilada sauce for optimum taste.
- Made in One Pot – This recipe may be made in a single pot utilizing an oven-safe skillet. Should you don’t have a skillet that may go straight into the oven, you may switch every thing to a baking dish after which prime it with cheese earlier than baking.
Why Your Physique Will Love This Cozy Meal
- Blood Sugar Regulation – Black beans are excessive in fiber and protein, giving them a low glycemic index. This implies they digest slowly and don’t trigger blood sugar ranges to spike or rise too rapidly. This makes black beans a wholesome selection for individuals with diabetes or who need to management their blood sugar ranges. As a result of they digest slowly, beans maintain the physique feeling full for longer.
- Protein – Tofu is an entire protein. It comprises all 9 important amino acids the physique must construct muscle and restore tissues. Tofu comprises 10 grams of protein per half a cup, making it an incredible plant-based ingredient to include into your weight-reduction plan. Black beans are additionally an incredible supply of plant-based protein.
- Bone Well being – Tofu comprises excessive quantities of calcium and magnesium, which guarantee we develop and keep wholesome bones. Tofu can be wealthy in isoflavones, that are compounds present in vegetation that may assist lower the danger of osteoporosis.
Tofu and Black Bean Enchilada Skillet Recipe Components
- Tofu – I like to make use of this high-protein, super-firm tofu from Dealer Joe’s. I believe each Sprouts and Walmart have related sorts. Should you can’t discover super-firm, extra-firm works nice; simply be certain to press as a lot liquid out of it as you may earlier than cooking with it.
- Black Beans – I used two cans of black beans, which equals about 3 cups whole. Black beans may be substituted with pinto or kidney beans if wanted.
- Enchilada Sauce – I used purple enchilada sauce, however inexperienced may also be used. I just like the Hatch model of enchilada sauce. The extra taste, the higher!
- Spices – I additionally like including my very own flavors to make sure the tofu isn’t bland. I added cumin, paprika, chili powder, garlic powder, onion powder, salt, and pepper. Should you don’t have already got these spices available, you should utilize a few Tablespoons of taco or chili seasoning combine.
- Corn Tortillas – Yellow or white corn tortillas can be utilized on this recipe. Flour tortillas can be utilized, however they have a tendency to get smooth and kinda slimy as soon as combined with the enchilada sauce. Corn tortillas combine in properly and maintain their texture a bit higher.
- Cheese – I like to make use of Colby Jack, however any sort of cheese will work. Add pepper jack cheese in order for you some warmth!
How To Make This Satisfying Vegetarian Enchilada Recipe
- Preheat oven to 425 levels F. If not utilizing pre-pressed tofu, press as a lot liquid out of the tofu as you may, after which use your palms to tear the tofu into bite-sized chunks. You too can use a knife and cube it into bite-sized items. Chop the corn tortillas into about 1 inch-sized items and put aside.
- Warmth a big, oven-safe skillet over medium warmth and add the olive oil. As soon as the oil is sizzling, add within the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic, and onion powder, and 1/4 teaspoon every of salt and pepper. Combine every thing collectively till tofu is coated with all of the spices. Cook dinner till the onion has softened and tofu is beginning to brown, 5-7 minutes, stirring a number of instances.
- Add within the diced corn tortillas and prepare dinner till tortillas are beginning to soften, 2-3 minutes. You possibly can add additional olive oil in order for you your tortillas to brown just a little bit. Subsequent, add the black beans, diced tomatoes, and enchilada sauce. Combine till every thing is mixed, and permit the enchilada combination to come back to a low simmer. Add additional salt as wanted.
- Add within the shredded cheese and blend till melted. Prime with the remaining shredded cheese and both place the lid on till melted or place your entire skillet in a preheated oven till the cheese on prime is melted, about 5 minutes. Take away from the oven, let cool for a couple of minutes, garnish with recent cilantro, and luxuriate in together with your favourite enchilada toppings.
Recipe Steadily Requested Questions
- This recipe is already gluten-free; simply be certain the enchilada sauce you employ is licensed gluten-free.
- Make this recipe vegan through the use of a vegan cheese substitute that melts properly.
- Is there an alternative to the tofu? Should you’d reasonably not use tofu on this recipe, you should utilize crumbled tempeh, one other meat substitute, or double the quantity of beans added.
- Is that this enchilada skillet freezer-friendly? Sure, this meal may be frozen earlier than or after it cooks. Use a freezer-friendly, air-tight container and freeze for as much as 3 months. Thaw within the fridge or on the counter earlier than heating, or warmth from frozen.
- How lengthy do leftovers final? If saved in an air-tight container within the fridge, leftovers ought to final about 4-5 days.
- Have a query I didn’t reply? Ask me within the remark part beneath, and I’ll get again to you ASAP!
Wanting For Extra Vegetarian Dinner Recipes?
Candy and Spicy BBQ Chickpea Pizza
Vegetarian Pizza Casserole with White Beans and Rice
Vegetarian Fajita Rice Casserole
Simple Roasted Vegetable Pasta with Parmesan
Excessive Protein Tofu and Black Bean Enchilada Skillet
Complete Time: 45 minutes
Yield: 4-6 1x
Food plan: Vegetarian
Description
Should you’re craving enchiladas, this straightforward Mexican-inspired dinner will certainly hit the spot! This Tofu and Black Bean Enchilada Skillet is full of about 30 grams of protein per serving. It’s finances pleasant, made with easy substances and nice for a vegetarian dinner that the entire household will love. Be at liberty so as to add additional veggies and serve with chips, recent cilantro and plain greek yogurt for even additional protein.
- 2 tablespoons olive oil
- 1/2 medium sized yellow onion, diced
- 1 (16 oz) package deal tremendous agency, or additional agency, tofu (pressed if wanted)
- 2 teaspoons cumin
- 1 1/2 teaspoons paprika
- 1 teaspoon chili powder
- 1 teaspoon granulated garlic
- 1 teaspoon onion powder
- 8 (6 inch) corn tortillas, yellow or white
- 2 (15 oz) cans black beans, drained and rinsed
- 1 (14.5 oz) can fireplace roasted diced tomatoes, with a lot of the liquid drained out
- 2 cups enchilada sauce, selfmade or store-bought
- 2 cups shredded colby jack cheese
- Salt and black pepper, to style
- Chopped recent cilantro for garnish, if desired
Directions
- Pre-heat oven to 425 levels F. If not utilizing pre-pressed tofu, press as a lot liquid out of the tofu as you may, after which use your palms to tear the tofu into chew sized chunks. You too can use a knife and cube it into chew sized items. Chop the corn tortillas into about 1 inch sized items and put aside.
- Warmth a big, oven protected, skillet over medium warmth and add the olive oil. As soon as oil is sizzling, add within the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon every of salt and pepper. Combine every thing collectively till tofu is coated with all of the spices. Cook dinner till onion has softened and tofu is beginning to brown, 5-7 minutes, stirring a number of instances.
- Add within the diced corn tortillas and prepare dinner till tortillas are beginning to soften, 2-3 minutes. You possibly can add additional olive oil in in order for you your tortillas to brown just a little bit. Subsequent, add within the black beans, diced tomatoes and enchilada sauce. Combine till every thing is mixed and permit enchilada combination to come back to a low simmer. Add any additional salt, as wanted.
- Add within the shredded cheese and blend till melted. Prime with the remaining shredded cheese and both place the lid on till melted, or place whole skillet in a preheated oven till cheese on prime is melted, about 5 minutes. Take away from oven, let cool a couple of minutes, garnish with recent cilantro and luxuriate in together with your favourite enchilada toppings.
Notes
If you wish to add additional veggies to this recipe, add them in on the similar time you’re including within the onion and tofu. Bell peppers, mushrooms or zucchini can be nice additions.
- Prep Time: 15 minutes
- Cook dinner Time: 30 minutes
- Class: Dinner, Vegetarian
- Technique: Stovetop, Oven
- Delicacies: Mexican Impressed
