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Sweet Potato, Black Bean, and Corn Enchiladas
I made these for dinner tonight (well, actually, I made twice this amount and we'll have lunches to pack all week.) Simple, hearty, and healthy.
Dietary notes: This is vegetarian; it can easily be made vegan. With a little more tweaking it could be gluten-free, though it'd no longer be enchiladas at that point.
Accessibility notes: You'll need to be able to lift a pan into the oven, and chop sweet potatoes, which are stubborn little buggers. You'll also need to be able to stir a pan on the stove intermittently for about 25 minutes (though that can be done from a chair or stool if that suits your kitchen workflow.) Filling enchiladas requires 2 hands for me, though you could also do this as a casserole (see notes below) which would take that necessity out.
Cook Time: about an hour and ten minutes, 30 minutes active.
Servings: Makes 8-10 enchiladas, depending on your tortilla size. Serves 4-5 modestly.
Ingredients:
2 medium sweet potatoes
1 tbsp vegetable or olive oil
1 tbsp cumin
1/2 tbsp chili powder
1 tsp salt
1/2 tsp black pepper
2 cloves garlic, minced
1 can black beans (1.75 cups)
1-1.5 cups frozen corn
Nonstick spray
10 fajita-size tortillas, or 8 taco sized (Taco sized would be easier; I had fajita on hand)
1 can (10 oz.) enchilada sauce
1/4 c shredded cheese (Cheddar, 4-cheese Mexican blend, whatever you've got), optional
Equipment:
Very sharp sturdy knife
Cutting board
Large (12") skillet
9x13" baking dish
Large bowl
Vegetable peeler
Peel the sweet potatoes and dice them fine, not bigger than 3/4" dice. (I use my pinky nail as a guide but I have pretty small hands.) Heat the oil in the skillet over medium-high heat. Add the sweet potatoes, cumin, chili powder, salt, and pepper. Let them sauté, stirring occasionally, until they're nicely browned and split easily when you poke them with your spoon. Throw in the garlic and stir it another minute until the garlic is turning golden.
Dump the sweet potatoes and garlic into a large bowl. Drain and rinse the black beans and add to the sweet potatoes. Run the corn under cool running water until thawed and add that too. Stir, and taste. Add more seasonings to your preference. (The amounts in the ingredients list are wild guesses; I just shook bottles over the pan and then the bowl until it looked and tasted right.)
Spray your baking dish with nonstick spray (don't be me and forget to do this), and preheat your oven to 350.
Spoon the sweet potato mixture into the tortillas; roll them up and put them seam-side-down into your 9x13 dish. Stir the enchilada sauce and pour it over top. Sprinkle the cheese on, if you want. Stick it in the preheated oven for about 30 minutes, until it's nice and bubbly and melty. Serve as-is, or with a side salad or green veggie.
If you're making a double batch, as I did, you can pop the first pan in the oven and continue to fill tortillas for the second batch while the first one bakes.
This version is very, very mild because I do not like spicy food. If you're more tolerant of spices, I'm sure it would also be great with jalapeno, cayenne, crushed red pepper, or all of the above.
Nutrition Info (per enchilada; assumes you did use cheese and used fajita-sized tortillas)
256 calories
7g fat (3g saturated, 1g monounsaturated, 2g polyunsaturated)
618 mg sodium
42g carbohydrates
4g fiber
4g sugar
8g protein
Alternatives: If you need gluten-free, this would make a pretty good casserole with rice. Cook 2-3 cups rice (perhaps with chicken or veggie broth for flavor), throw the sweet potato mix on top, top with enchilada sauce, bake.
Dietary notes: This is vegetarian; it can easily be made vegan. With a little more tweaking it could be gluten-free, though it'd no longer be enchiladas at that point.
Accessibility notes: You'll need to be able to lift a pan into the oven, and chop sweet potatoes, which are stubborn little buggers. You'll also need to be able to stir a pan on the stove intermittently for about 25 minutes (though that can be done from a chair or stool if that suits your kitchen workflow.) Filling enchiladas requires 2 hands for me, though you could also do this as a casserole (see notes below) which would take that necessity out.
Cook Time: about an hour and ten minutes, 30 minutes active.
Servings: Makes 8-10 enchiladas, depending on your tortilla size. Serves 4-5 modestly.
Ingredients:
2 medium sweet potatoes
1 tbsp vegetable or olive oil
1 tbsp cumin
1/2 tbsp chili powder
1 tsp salt
1/2 tsp black pepper
2 cloves garlic, minced
1 can black beans (1.75 cups)
1-1.5 cups frozen corn
Nonstick spray
10 fajita-size tortillas, or 8 taco sized (Taco sized would be easier; I had fajita on hand)
1 can (10 oz.) enchilada sauce
1/4 c shredded cheese (Cheddar, 4-cheese Mexican blend, whatever you've got), optional
Equipment:
Very sharp sturdy knife
Cutting board
Large (12") skillet
9x13" baking dish
Large bowl
Vegetable peeler
Peel the sweet potatoes and dice them fine, not bigger than 3/4" dice. (I use my pinky nail as a guide but I have pretty small hands.) Heat the oil in the skillet over medium-high heat. Add the sweet potatoes, cumin, chili powder, salt, and pepper. Let them sauté, stirring occasionally, until they're nicely browned and split easily when you poke them with your spoon. Throw in the garlic and stir it another minute until the garlic is turning golden.
Dump the sweet potatoes and garlic into a large bowl. Drain and rinse the black beans and add to the sweet potatoes. Run the corn under cool running water until thawed and add that too. Stir, and taste. Add more seasonings to your preference. (The amounts in the ingredients list are wild guesses; I just shook bottles over the pan and then the bowl until it looked and tasted right.)
Spray your baking dish with nonstick spray (don't be me and forget to do this), and preheat your oven to 350.
Spoon the sweet potato mixture into the tortillas; roll them up and put them seam-side-down into your 9x13 dish. Stir the enchilada sauce and pour it over top. Sprinkle the cheese on, if you want. Stick it in the preheated oven for about 30 minutes, until it's nice and bubbly and melty. Serve as-is, or with a side salad or green veggie.
If you're making a double batch, as I did, you can pop the first pan in the oven and continue to fill tortillas for the second batch while the first one bakes.
This version is very, very mild because I do not like spicy food. If you're more tolerant of spices, I'm sure it would also be great with jalapeno, cayenne, crushed red pepper, or all of the above.
Nutrition Info (per enchilada; assumes you did use cheese and used fajita-sized tortillas)
256 calories
7g fat (3g saturated, 1g monounsaturated, 2g polyunsaturated)
618 mg sodium
42g carbohydrates
4g fiber
4g sugar
8g protein
Alternatives: If you need gluten-free, this would make a pretty good casserole with rice. Cook 2-3 cups rice (perhaps with chicken or veggie broth for flavor), throw the sweet potato mix on top, top with enchilada sauce, bake.
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Sounds like a nifty casserole. If you need GF and you're close to a Mexican grocery or bakery, there are fresh all-corn enchilada wrappers which are as flexible as flour ones.