Vegetarian Recipe #8: Enchiladas with Tofu and Black Beans

This is one of my favorite recipes. I love Mexican food, but it's not always easy to find fulfilling vegetarian options. Enchiladas with Tofu and Black Beans is a great vegetarian Mexican dish that's full of so many goodies! I like to make a large dish of enchiladas so I have leftovers all week....otherwise I make this into two small dishes and freeze one prior to baking it. Then I simply pop it in the oven in a couple weeks for a quick, fulfilling dinner plus lunch the next day.

Ingredients:

• 4 cups of fresh vegetables, chopped (ie. bell peppers, onions, asparagus, broccoli, zucchini, spinach)
• 1 can black beans, rinsed (or dry beans, soaked overnight)
• 1 can whole kernel corn
• 1 can refried beans, fat free
  
• sprouted tofu, strained
• 1 Tbs. chili powder
• 8-10 whole wheat tortillas, medium
• 1 12-oz. jar enchilada sauce (I really like Trader Joe's brand)
• 1 1/2 cup mozzarella cheese
• avocado (optional topping)
• plain Greek yogurt, nonfat (optional topping)
  
  

Saute vegetables until almost fully cooked, add about 1/2 Tbs. chili powder to the vegetables. While they are cooking, fold and place 8-10 tortillas in a large baking dish, or two square baking dishes. Divide black beans, refried beans, and corn among all tortillas. You should fill the bottom of all tortillas. Strain tofu, mash, and add remaining chili powder. Tofu takes on whatever flavor you give it, so be sure to add a sufficient amount of chili powder for good flavor. You may also want to add a dash of sea salt to the tofu for extra flavor. Add the tofu to the tortillas. When the vegetables are finished cooking, add an equal part to each of the tortillas.

Now for the hardest part -- folding the enchiladas! Carefully roll each tortilla and place the opening side down. You may have to squish all of them together, but the goal is to fill the baking dish(s). When all the tortillas are secure in the baking dish, pour the jar of enchilada sauce over all tortillas. Make sure to cover the outer edges of tortillas, to stop them from getting crispy. Then sprinkle mozzarella cheese over the entire dish.

Cover the dish with tin foil. To stop the cheese from sticking to the tin foil, spray cooking spray on the inside surface of the foil before placing it over the dish.

Cook at 350 degrees for 30-45 minutes or until the center of the dish is warm, and the cheese is melted. Cut into square pieces, like lasagna. Add a slice of avocado and a dash of plain Greek yogurt to each piece.

Vegetarian Recipe #5: Mango Salsa with Cucumber

This recipe idea came from the Moosewood Restaurant Cooks at Home Cookbook, which I modified slightly.

Ingredients:

2 mangos (the best are slightly soft to the touch and smell sweet)

1 crisp cucumber (un-peeled)

1 small tomato

1/2 red bell pepper

juice from 1 lime

2 Tbs. chopped fresh cilantro leaves

sprinkle of cayenne pepper

salt and pepper to taste

Chop all fruits and vegetables. Remove seeds of cucumber, tomato, and red pepper and discard. Combine. Add lime juice and cilantro. Stir and sprinkle in cayenne pepper, salt, and pepper to taste.

Serve chilled. Makes a great accompaniment to chips or on top of Black Bean Burgers (see Vegetarian Recipe #4)

Vegetarian Recipe #4: Black Bean Sliders with Mango Salsa

These burgers can be hearty if made full-size or light if made mini. Either way, they're ultra-satisfying and can be changed up with a variety of toppings.

Ingredients:

2 cans black beans (or equivalent dry and soaked over night)

1/3 c. whole wheat bread crumbs

1/4 c. fresh cilantro leaves, washed and chopped

2 Tbs. plain nonfat Greek yogurt

1 egg

2 tsp. ground cumin

dash cayenne pepper

olive oil

mini whole wheat buns

Topping ideas:

• Mango Salsa (recipe to come)
• other salsa
• Greek yogurt
• spinach
• sharp white cheddar cheese
• avocado

Pour one can of black beans in a strainer and rinse with cold water. Pour rinsed beans in food processor and pulse. Slowly add bread crumbs, Greek yogurt, egg, cumin, and cayenne and puree. Scoop mixture into a medium bowl and add cilantro. Rinse the second can of beans and stir in with all other ingredients.

Coat your hands in olive oil and form black bean mixture into small patties. Place on a tray. Coat a pan in thin layer of olive oil and heat over medium-high heat. Use a spatula to lift a few patties into the pan. Cook until bottom of the patties becomes crispy, then flip. The outer surface of the patties should harden, but the center will remain soft. If you prefer drier burgers, add more bread crumbs next time.

Serve patties on whole wheat buns. Add desired toppings!