Side Pannel
Enchilada Casserole (Vegan)
Enchilada Casserole (Vegan)
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Fat
Ingredients List
- -----------------------------------SAUCE-----------------------------------
- 1 Onion
- x Several cloves of garlic
- 1 16 oz. can crushed tomatoes
- 1 cn Chilis (I got the smallest
- cn Green ones)
- x Oregano and basil to taste
Directions
FILLING
2 c Black beans
1 c Whole wheat couscous,
Reconstituted
1/2 pk White Wave lowfat firm tofu,
Crushed (+ sauce)
x Corn tortillas
Water saute the onion and garlic until brown, deglaze and continue until
they reach the condition you favor. Add tomatoes and chilis. Add spices and
salt and pepper to taste and simmer while you mess with the rest of the
ingredients (Note: I would have added corn here, had I had it).
Reconstitute couscous with hot water. Stir together couscous, beans and
crushed tofu. Add sauce to create a desirable consistency. (Be sure to
save enough sauce for the casserole).
Squirt a 9x13 pan with cooking spray and then put a bit of sauce in the
bottom and spread it around. Heat a skillet to medium and use it to soften
the corn tortillas (put them on the skillet and flip them when they get a
bit hot; they should wind up soft). Roll about 2 to 3 tablespoons of the
filling in each tortilla (while heating the one to follow) and squeeze them
tightly side by side in the pan. Cover the rolls with remaining sauce when
you're done.
Bake in a 350 degree oven for 30 minutes and then let stand for ten
minutes.
Note: since I always cook for me and one fat-loving ovo-lacto vegetarian
(we just got engaged!), I made extra of everything (so don't take my
proportions as absolute) and filled two 8x8 pans, rather than one 9x13. I
then added extra stuff to his pan of enchiladas, leaving my pan pristine.
This is the way I always make lasagna too; one pan with fatty stuff added
to the vlf recipe for him and the vlf version for me. Anyway, I loved my
enchiladas, and he gave his an 8 out of 10.
2 c Black beans
1 c Whole wheat couscous,
Reconstituted
1/2 pk White Wave lowfat firm tofu,
Crushed (+ sauce)
x Corn tortillas
Water saute the onion and garlic until brown, deglaze and continue until
they reach the condition you favor. Add tomatoes and chilis. Add spices and
salt and pepper to taste and simmer while you mess with the rest of the
ingredients (Note: I would have added corn here, had I had it).
Reconstitute couscous with hot water. Stir together couscous, beans and
crushed tofu. Add sauce to create a desirable consistency. (Be sure to
save enough sauce for the casserole).
Squirt a 9x13 pan with cooking spray and then put a bit of sauce in the
bottom and spread it around. Heat a skillet to medium and use it to soften
the corn tortillas (put them on the skillet and flip them when they get a
bit hot; they should wind up soft). Roll about 2 to 3 tablespoons of the
filling in each tortilla (while heating the one to follow) and squeeze them
tightly side by side in the pan. Cover the rolls with remaining sauce when
you're done.
Bake in a 350 degree oven for 30 minutes and then let stand for ten
minutes.
Note: since I always cook for me and one fat-loving ovo-lacto vegetarian
(we just got engaged!), I made extra of everything (so don't take my
proportions as absolute) and filled two 8x8 pans, rather than one 9x13. I
then added extra stuff to his pan of enchiladas, leaving my pan pristine.
This is the way I always make lasagna too; one pan with fatty stuff added
to the vlf recipe for him and the vlf version for me. Anyway, I loved my
enchiladas, and he gave his an 8 out of 10.
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