Veggie Enchiladas
This Americanized version of enchiladas is kidney-friendly and plant-based. We experimented with different types of flour tortillas that do not contain phosphorus additives to choose exactly the best one. This recipe makes 16 enchiladas and is great to bring to a party or family gathering. Enjoy!
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Servings: 8 people
Serving Size:2 enchiladas
Nutrition
Calories:318 kcal
Carbs:57 g
Sodium:439 mg
Potassium:869 mg
Phosphorus:111 mg
Protein:14 g
Fiber:14 g
Equipment
- 1 Sheet pan
- 1 Mixing bowl
- 1 Knife
- 1 can opener
- 1 8 x 10 baking pan or pyrex
- 1 Wooden Spoon
- 1 spatula for serving
Ingredients
- 1 head Cauliflower chopped into bite size pieces
- 2 cups Butternut squash chopped into bite size pieces
- 0.5 whole Red onion chopped into bite size pieces
- 1 can Chickpeas rinsed
- 1.5 tbsp Taco seasoning salt-free
- 2 tbsp Olive oil
- 1 can Black beans, canned rinsed
- 8 ounces enchilada sauce green or red
- 16 whole chickpea taco shells
Instructions
- Preheat oven to 375 degrees.
- Chop cauliflower, red onion, and butternut squash into bite-size pieces.
- Combine vegetables and chickpeas in a bowl, sprinkle salt-free taco seasoning, drizzle oil, and mix.
- Pour vegetables onto a sheet pan and roast for 35 minutes at 375 degrees or until cooked thoroughly.
- Pour roasted vegetables back into a bowl and add black beans and combine.
- Preheat oven to 350 degrees.
- Pour a small amount of enchilada sauce on the bottom of the pyrex/baking pan and spread to prevent the enchiladas from sticking.
- Heat each tortilla on a skillet on low to warm the tortillas to make them flexible.
- Add a small amount of veggie and bean mixture (approximately 3-4 tbsp) into the tortillas, roll and place seem side down in the pyrex.
- Continue until all tortillas and veggie mixture is used (approximately 16 shells).
- Pour the remainder of enchilada sauce over the wrapped tortillas and cover pan.
- Bake covered for 30 minutes.
Notes
This recipe is considered high in potassium. To lower the potassium, rinse the beans and then soak them overnight before cooking.
Full Nutrition
Nutrition Facts
Veggie Enchiladas
Amount Per Serving (2 enchiladas)
Calories 318
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g19%
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 3g
Cholesterol 0mg0%
Sodium 439mg19%
Potassium 869mg25%
Carbohydrates 57g19%
Fiber 14g58%
Sugar 5g6%
Protein 14g28%
Vitamin A 3898IU78%
Vitamin B1 2mg133%
Vitamin B2 2mg118%
Vitamin B3 3mg15%
Vitamin B5 1mg10%
Vitamin B6 2mg100%
Vitamin C 42mg51%
Vitamin D 0µg0%
Vitamin E 3mg20%
Vitamin K 16µg15%
Calcium 112mg11%
Copper 2mg100%
Folate 50µg13%
Iron 3mg17%
Manganese 2mg100%
Magnesium 25mg6%
Phosphorus 111mg11%
Selenium 3µg4%
Zinc 2mg13%
* Percent Daily Values are based on a 2000 calorie diet.
