This is another fun and delicious recipe that adds some variety to your dinner repertoire. The filling is super versatile depending on what kind of vegetables, beans, cheese, and spices you like. Just don’t forget to fold in the cheese!

STEP ONE – Preparations

  1. Lightly spray an 11×7-inch rectangular baking dish with canola spray.
  2. Get out a medium size pan, a small pot, and a cheese grater.

STEP TWO – Prepare the Filling


Extra-virgin olive oil
¼ cup of minced onion
2 minced garlic cloves
3 cups of chopped mixed vegetables of your choice. Our favorites are broccoli, spinach, corn, and peppers but other vegetables work too.
Dash of hot sauce
Salt and pepper


  1. Heat the pan over medium heat.
  2. Add 1-2 tablespoons of oil to the pan.
  3. When the pan is hot, add in the onions and let them cook for 5 minutes.
  4. Add in the garlic for 1 minute, followed by the finely chopped mixed vegetables.
  5. Cook for 10 minutes until the vegetables have browned a bit.
  6. Add in cilantro, salt and pepper, and hot sauce.
  7. Set aside the filling as you prepare the sauce.
  8. Preheat the oven to 350°F.

 STEP THREE – Prepare the Sauce


2 tablespoons of canola or other neutral oil
2 tablespoons of all-purpose flour
1 tablespoon of chili powder
½ teaspoon of garlic powder
½ teaspoon of fine sea salt
½ teaspoon of ground pepper
½ teaspoon of cumin
1 ½ cups of vegetable stock or broth
3 tablespoons of tomato paste


  1. Heat the oil in the small pot over medium heat.
  2. When the oil is hot, add in the flour and spices and whisk around to incorporate.
  3. Add in the vegetable stock and tomato paste and whisk them to a smooth texture.
  4. Allow everything to cook for 10-15 minutes until the sauce is smooth and not too thick.

STEP FOUR – Assemble and Bake


1 cup of canned beans of your choice (black, kidney, refried, pinto, etc.)
1 cup of shredded cheese of your choice (cheddar, Colby, Monterey Jack, etc.)


  1. Drain and rinse the canned beans.
  2. Shred the cheese.
  3. Place 6 burrito-size flour tortillas on a clean countertop.
  4. Divide the cooked vegetables, beans, and cheese between the tortillas.
  5. Roll each tortilla up and place them seam side down in the pan width-wise.
  6. Pour the sauce over the tortillas.
  7. Place the enchiladas in the middle of the oven and bake for 30 minutes until they’re bubbly and crispy around the edges.

Recommended serving size: 2 enchiladas

Exchanges: 3 starch, 1 protein, 1 veg, 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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