Heather McDougall
Heather McDougall is the director of the McDougall Program in Santa Rosa, California. Heather also develops healthy, family-friendly recipes for the McDougall Newsletter.
see more from this author
- Prep-time: / Cook Time:
- Serves 6-8
- watch the video
- print/save recipe
The vegetables in the filling are really just a suggestion. Use whatever you and your family like. Add rice and red bell peppers, or sautéed broccoli and mushrooms. The possibilities are endless. We usually have this with baked tortilla chips and guacamole and salsa.
From drmcdougall.com
Ingredients
SAUCE INGREDIENTS- 2 8-ounce cans tomato sauce
- 3 cups water
- 4 tablespoons cornstarch
- 3 tablespoons chili powder
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
- salt to taste
- 4 cups mashed pinto beans
- 1 cup chopped scallions
- 1½ cups corn kernels, fresh or frozen
- 1 2.25-ounce can sliced ripe olives, drained
- 1-2 tablespoons chopped green chilies
- 10 whole wheat or 16 corn tortillas
- guacamole
- salsa
- tomatoes
- lettuce
- diced onion
Instructions
- Place all ingredients for the sauce in a saucepan. Mix with a whisk until well combined. Cook and stir over medium heat until thickened, about 5 minutes. Taste and add more chili powder and salt, if desired. Set aside.
- Preheat oven to 350ºF.
- To assemble casserole, place the beans in a large bowl. Add the scallions, corn, olives and green chilies. Mix gently until well combined.
- Place 1½ cups of the sauce in the bottom of a large non-stick baking dish. Take 1 tortilla at a time and spread a line of the bean mixture down the center of the tortilla. Roll up and place seam side down in the baking dish. Repeat with remaining tortillas, placing them snugly next to each other.
- Pour the rest of the sauce over the rolled up tortillas, spreading it out evenly. Cover with parchment paper, then cover with aluminum foil, crimping the edges over the baking dish.
- Bake for 35 minutes.
- Remove from oven and let rest for about 5 minutes before cutting. Serve with additional toppings, if desired.
Healthy eatingshouldn't be a hassle
With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.
Get meal plannerLearn how to cookplant-based meals at home
Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.
Join the course
about the author
see more from this author
see more from this author
Free download
Free 5-Day Meal Plan!
Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!
More from Forks Over Knives
Join our mailing list
Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.
Comments (7)
So delicious! I’ve made these numerous times and every time is amazing! They will taste a little different depending on which tortilla shells you use. Also I’ve added different types of onion inside and diced tomatoes. All very good!
Super easy, straight forward, healthy, plant based recipe!
Super yummy!! Followed recipe exactly 1st time (they were good, but kinda mushy), 2nd time, tweaked it:
– no olives
– only 3 cups homemade beans (no super mashed – left it a little chunky)
– 4 Oz green chilis
Definitely less mushy this go round. These are really good heated up as leftovers!
Good recipe. I made when I had company. Easy recipe and good flavor.
I have made these several times they are delicious!
I followed this recipe exactly, and the enchiladas were delicious. You have to make these!
I have been able to make/create these in to my own enchiladas. Taste great and have good texture.
Made this tonight… I already had a similar filling made and I wanted to repurpose it. It came out great, tasty and easy peasy!