March 9, 2015

Protein Monster Vegan Enchiladas

Protein powerhouse enchiladas with an amazing homemade sauce! Each enchilada boasts a whopping 20 grams of plant-based protein (all from non-soy sources!)



I don't want to get all dramatic... but you guys? These have been life changing. Two things make them our favorite vegan enchiladas yet. First is the combo of black beans and garbanzo beans. Chickpeas don't often appear in enchiladas but we totally dig the unexpected addition. (If you're not a fan of garbanzos, try quinoa instead!) Second is when the natural juices from the tomato is mixed with nutritional yeast in the pan, it makes a rockstar "sauce" that really brings the filling together. Crazy good.


I love that each enchilada comes out to a whopping 20 grams of protein, all from non-soy sources (or even more protein if you use sprouted grain tortillas!) The ingredient list is much longer than most of my recipes, but I promise it's not as complicated as it looks. I couldn't resist including the recipe for our favorite homemade enchilada sauce so you can really take these to the next level. I mean, c'mon...


Vegan, gluten-free (with gf tortilla)
Sauce adapted from Martha Stewart
Makes 6 enchiladas

Ingredients
1 onion
1 red bell pepper
15 oz. can black beans
15 oz. can garbanzo beans
1/2 cup hemp hearts (I use this brand)
1/3 cup nutritional yeast (I use this brand)
3 roma tomatoes
2 tsp. cumin
1 tsp. smoked paprika
Salt to taste
6 large tortillas
Optional: spinach, chipotle, garlic

{For the enchilada sauce}
3 cups organic low sodium vegetable broth
1/4 cup tomato paste
1/4 cup all purpose flour (or gluten-free flour)
2 Tbsp. olive oil
2 tsp. cumin
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
Salt/pepper
Optional: cayenne pepper, ground chipotle, smoked paprika, etc.

Directions
Dice onion and bell pepper.
In a large skillet over medium heat, saute onion and bell pepper for about 8 minutes.
Meanwhile, dice tomatoes and rinse beans.
When onions are tender, reduce heat and add cumin, paprika, tomatoes, nutritional yeast, hemp hearts, garbanzo and black beans. Stir well. Heat for 4-5 minutes then set aside.
Prepare the enchilada sauce. (*Directions below if needed.)
Preheat oven to 350.
In a lightly sprayed 9x13 baking dish, cover the bottom with a layer of enchilada sauce.
Distribute bean mixture in the center of tortillas. Roll up, tucking in both ends.
Place in baking dish and top with remaining sauce.
Bake for  about 25 minutes.
Can serve topped with avocado, cilantro, hemp hearts, nutritional yeast, etc.

*Directions for enchilada sauce
In a small bowl, add flour and spices.
In a medium saucepan, heat olive oil over medium heat.
When hot, carefully add tomato paste, flour, cumin, garlic powder, onion powder, and chili powder.
Cook 1 minute, whisking continuously.
Add broth and whisk well. Increase heat and bring to a light boil.
Reduce to simmer and cook 8 minutes, whisking occasionally. Salt to taste.

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58 comments:

  1. Geesh was this awesome!! I've never cooked with hemp hearts so I was a bit hesitant at first, but it turned out great! I also added a little cheese on the top for some extra flavor. Thanks for the recipe!

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    1. Hi Lauren! YAY, so glad you enjoyed them!! Haha hemp hearts definitely seem like a weird enchilada addition - but those little beauties are so versatile I had to try ;) I love them in so many dishes. Glad you enjoyed your first experience cooking with them! And thanks so much for the sweet comment - have a great weekend!

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    1. Hi Roddy! You can check your local health food store, but I always order mine from Amazon :) I like Manitoba Harvest brand best!

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  3. Can you use hemp seed instead of hemp hearts?

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    1. Hi Dottie! I've never actually had whole hemp seeds before! I always buy them hulled/shelled, so I'm unsure of the texture that the shells would bring. (Though often times I've noticed the phrase hemp hearts and hemp seeds are interchangeable, and it's the same hulled seed - which is probably what you have!) Hope you enjoy these! :)

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  4. Tried these last night....big hit! My husband does not eat beans so I added a green pepper, sautéd the veggies, added the seasoning and made 3 for him, added beans mixed all together and made mine. Worked out great and we were both happy. Yummy addition to our menu. Thank you Kaitlin!

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    1. Oh YAY!!! Sounds awesome - so glad you made it work for both of you! :) Hope you have a great week!

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    2. Greetings,

      My husband has gas issues with canned beans; so I cook our own beans using the Power Soak method - it Really cuts down on the "toot" issues!!

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    3. Great tip - thanks for sharing!! :)

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  5. I have made these twice in the past month! It's so easy to customize this recipe. I like to add a can of corn to the filling and it is absolutely delicious! I used to buy cans of enchilada sauce, but your recipe is super easy and tastes so much better! Thank you!

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    1. Hey Jillian!! Yay! I love your addition of a little sweetness with the corn :) So glad you're enjoying these and the enchilada sauce too! I used to buy the cans as well, but I'm totally hooked on making it myself now ;) Wishing you a lovely week!

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  6. Made these last night with homemade tortillas! SO DELICIOUS, everyone loved them! They will definitely be on rotation :)

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    1. Hey Anna! Aww so awesome to hear you all enjoyed them. Thanks for letting me know! And great call with the homemade tortillas - YUM! :)

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  7. Can the hemp hearts be substituted? Or are they necessary for taste? Or can they be left out?

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    1. Hey Chelsee! You can just leave them out if you'd like! I use them for a nice protein boost ;)

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  8. Adjusted a few ingredients match my diet needs. Corn tortillas, shredded zucchini instead of hemp hearts cause I didn't have hemp hearts on hand, ground oats for flour, broth instead of oil, added 1/4 tsp. xanthan gum to thicken sauce, added almond cheese on top. Absolutely delicious! This is a great vegan choice that is so satisfying when in need of Mexican flavor! Thank you.

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    1. Hi Terri! I love your additions and adjustments! Almond cheese - YUM!!! Thrilled to hear you enjoyed it, thanks so much for the sweet message :)

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  9. These were super yummy, Kaitlin! We just made them tonight. We were commenting on how the flavors all paired together really well! We also were thinking they would be extra yummy with potatoes or refried type beans + cashew cream (ugh! so yum!). I love how versatile this recipe is because you can definitely fit lots of different flavors inside the tortillas.

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    1. Aww, yay Kristen!! Thanks so much for the sweet comments. Very happy to hear you all enjoyed them :) I totally agree with how versatile it is! Definitely a fun recipe to play around with. Potatoes, refried beans, cashew cream... ohhh you're speaking my language!! I hope you have fun finding some yummy variations! :)

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  10. I made these for the first time last night and they were tremendously delicious. I richened up the sauce by adding more tomatoe paste and some veggie stock starter for extra flavor. Huge hit. Thanks for the awesome recipe!

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    1. Hi Kate!! That's so awesome. Thanks for taking the time to come back and leave such a sweet comment, totally made my day! I LOVE your additions to the sauce for even more flavor, yum! :) Wishing you a great week!

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  11. These are great! I could go vegan! Didn't miss the cheese at all.

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    1. Hi Mary! Yesss - mission accomplished!! ;) I'm so happy to hear you enjoyed them and didn't miss the cheese. Thanks so much for letting me know, have a great weekend!

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  12. Wow, these are fantastic! I can hardly wait to be hungry again so I can have another! Gosh I love being vegan 😍 Thank you for sharing, especially the enchilada sauce recipe

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    1. Hey Whitney! Thanks for your sweet comment. Haha vegan food is the BEST :D So glad you tried these and liked them! I can never get enough of the sauce

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  13. Hey Kaitlin,
    I'm pretty unfamiliar with some of these ingredients, and was wondering what the nutritional yeast refers to. I saw that there are multiple sized flakes, as well as a powdered version, and wanted to know what worked best for this recipe. Thanks!

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    1. Hi Dan! I use Bob's Red Mill nutritional yeast flakes (any size should work) :) I've never actually had the powdered version. There are many nutritional benefits and it has a great nutty, cheesy taste - so it makes for a great vegan alternative to cheese! Hope you enjoy!!

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  14. How many carbs, calories, fiber, sodium are in these per serving?

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    1. Hi! Due to the many variables, I don't provide full nutritional stats. But if you'd like to calculate your own you can try this website:
      http://caloriecount.about.com/cc/recipe_analysis.php
      I've heard it's pretty straightforward and easy to use. Hope that helps! :)

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  15. Thanks so much for this recipe--did not know enchiladas could taste so good without cheese/sour cream. huge huge thanks!!

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    1. Yay!! Super fun to hear you enjoyed them without the dairy and thanks for the kind words :) Have a great week!

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  16. Hi,
    I've made this dish couple times now and can't quite seem to get the sauce down. When mixing together the tomato paste and dry ingredients it always clumps into a massive bowl when whisking. Adding the broth helps but there are still big clumps of flour/tomato paste that look really rubbery. What am I doing wrong?! Any tips?

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    1. Hi! Oh no!! Very sorry to hear that. I'd try constantly whisking for a couple minutes after adding the broth to see if that helps break it up as it heats and thickens. (Mine does start a bit clumpy from the flour/spice/tomato paste mixture but quickly "dissolves" after slowly adding the broth and with plenty of whisking.) So sorry you're having trouble with it, I hope this helps!

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  17. I have made this several times and I absolutely love it! But I am trying to cut back on oil, can I just leave it out of the sauce?

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    1. Hey Kelly! We're trying to cut back on oil too - I'd try substituting with water/broth instead :) Hopefully that works!

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  18. You really should try adding a couple teaspoons of cocoa powder to the sauce. It makes it taste more authentic, and I never use oil in the sauce. I love your recipe.

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  19. If subing quinoa, how much uncooked for this recipe? Thanks. Looks so good. Want to make it!

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    1. Hey Freddie! Sorry for the delay in responding - if you're subbing it for one can of beans, use 1/2 cup uncooked quinoa :) Hope you enjoy!!

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    1. Hi Amber! I've actually never tried freezing these. But if you try, you might want to freeze the enchiladas and sauce separately? Someone else commented on another enchilada recipe that that worked well for them! They thawed the sauce overnight before pouring over the enchiladas and baking. (Otherwise if you freeze them with the sauce they might be a little mushy when you cook them later on.) Would love to hear how it goes if you give it a try :) Have a beautiful week!!

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  21. Even my ultra carnivore husband GOBBLED these up! Way too good.And really not a lot of work, either. Yum

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    1. Yessss!! So awesome! That's always my very favorite feedback on recipes - score another one for plants! ;) Absolutely thrilled to hear you both enjoyed these. Have a great rest of the weekend! -Kaitlin

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  22. Awesome. Absolutely delicious!!! Used arrowroot powder vs flour for the enchilada sauce as it’s what I had. Other than that followed the recipe. My three year old crushed it!!

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    1. YAY! So fun to hear when kiddos love the meals :) Glad you guys enjoyed these! And great substitution with the arrowroot powder - happy it worked out for you! -Kaitlin

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  23. Do you happen to know the nutrition of the recipe?

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  24. Made these tonight for dinner. We really enjoyed them, even my carnivorous hubby. I like my Mexican food more spicy so I added cayenne pepper to the sauce.

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    1. Hi Cindy! SO fantastic to hear you both enjoyed these, yay!! Love your addition of cayenne to kick it up :) Wishing you guys a beautiful week! -Kaitlin

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  25. Followed the recipe, exactly, and wow these are awesome. The texture, taste and sauce are delicious!

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    1. Excellent!! Glad you enjoyed it all around :) Thanks for the feedback and have a lovely week! -Kaitlin

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  26. I subbed the garbanzo beans for small red beans, otherwise followed to a T, (hard for me; I’m a recipe tinkerer!) and wow! These are delicious and so filling! Even my incredibly picky kids ate these!

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    1. Haha! Totally get it, I'm a recipe tinkerer too ;) So thrilled to hear both you and the kids enjoyed these (YAY!!) Thanks so much for the sweet feedback! Wishing you all a beautiful rest of the week! -Kaitlin

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  27. I made this last night and it was so delicious I overate! I’m still learning about seasonings and spices so when I saw an opportunity to try a new one (Chipotle) I bought some and added a teaspoon - which apparently made the meal too spicy for my kids. Doh! I didn’t realize Chipotle was smoked red jalapenos. Lol! Now I know. My husband and I loved it though. Next time I make this I will skip the chili powder and chipotle…on the kids’ half. :) I will definitely put those flavors in mine portion though. Yum!

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    1. Hey Skye!! Sorry for the delay in my response! LOVE that you guys gave these a try :) Chipotle is definitely spicy, smoky, and amazing but yes - not for the kids palettes! I should've made a note of caution haha, sorry about that!
      PS - I've been slowly trying to learn about different spices as well. So fun experimenting and playing around with different flavors! Let me know if you find any new favorites! <3

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  28. I made these - with some adjustments - for dinner a couple nights ago and they were a huge hit! My meat loving family still added leftover chicken to theirs but I loved mine as is. Thank you! For anyone wondering about changes, I about doubled the amount of nutritional yeast, left out the hemp hearts, used more spices, and since I didn't quite have enough beans added more bell pepper. I'd love to try these again with some other veggie combos as well!

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    1. Hi Gabrielle!! YAY, so awesome to hear you gave these a try and enjoyed! Love your adaptions, thanks so much for sharing! Definitely a fun recipe to play around with :) Wishing you and your family a wonderful rest of the week!! -Kaitlin

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