I am posting my favorite casserole dish! This one pan vegetarian (and naturally dairy free!) enchilada casserole is a hot, warmly spiced, and cozy dinner perfect year round! It’s simple enough that you can throw it together last minute but tasty enough that you’ll look forward to dinner! [ 492 calories per generous serving, 16.4g Protein, 11.2g Fat, 82.2g Carb]
A few years ago I was a vegetarian. Not for moral or ethical reasons, my family grew up butchering most of the meat we ate. Simply put, I was so tired of meat. Especially beef, which I still have a hard time eating today. Animal/Fish foods just made me feel sick at that time so I took a big long break and in the mean time I learned how to make some ah-may-zing vegetarian foods.
I was not going to be a vegetarian who only eats cheesy pasta. No thanks! I sought out different carb sources (hello lentils!) and a variety of new-to-me veggies and herbs such as daikon, lemongrass, and sweet potato to name a few. I also started eating more beans which are one of the few readily available non-animal sources of quality protein.
This casserole is a great foray into vegetarian foods. It doesn’t rely on dairy, except for crema at the end, which you can swap for some creamy mashed avocado if you want! It delivers a solid amount of protein and most importantly, it is filling!!! My one gripe with vegetarian meals is that many of them simply are not filling enough! I ate more as a vegetarian than at any other time of my life simply because vegetables are not that satiating! Delicious, you betcha! But they don’t fill you up for long.
Thats where we bring in a whole can of black beans to this dish. Beans are very filling because of all that protein! Also it may seem crazy but this whole pan serves only two people. Yep, you heard that right! For HALF of a EIGHT inch square pan and the casserole still doesn’t top 500 calories! To be fair I didn’t include the toppings because how much you add is gonna vary A LOT. But even with toppings it still wouldn’t change much because many of them are low cal herbs and veggies, the only thing of real consequence is the crema.
Two very important things: DO NOT LEAVE OUT THE PINEAPPLE OR CHIPOTLE PEPPER IN ADOBO. It truly takes this dish from “yeah that’s good” to “wow! what is that flavor!”. Both of these ingredients can easily be stored in your freezer (it’s where I keep mine!) and really elevate this dish. Pineapple adds that sweetness and the chipotle pepper in adobo adds that smokiness.
I hope you try this recipe soon! I’ve been making it a few times a month for the past 3 years! It is comforting, healthy, cheap(!!), and filling.
One Pan Vegetarian Enchilada Casserole
Ingredients
- 1 tbs canola oil or other neutral oil
- 1.5 heaping cup diced onions and bell peppers
- 1 15 oz. can black beans, drained and rinsed Note 3
- 1/2 cup corn frozen or canned (Note 1)
- 1/4 cup chopped pineapple fresh, frozen or canned (Note 2)
- 1 chipotle pepper in adobo 1 pepper! NOT 1 can!!
- 1 10 oz. can red enchilada sauce I use Old El Paso Brand
- 1 tsp all purpose seasoning use your favorite!
- 1 tsp garlic powder
- 1/2 tsp table salt Add more or less to your taste
- 1 dash black pepper Add more or less to your taste
- 5-7 corn tortillas, chopped into thick matchsticks
Toppings
- 1/2 bunch fresh cilantro, roughly chopped
- 1/2 cup black olives, drained and sliced
- 1 roma tomato, diced
- 1/4-1/2 cup Crema (Mexican Sour Cream)
- 1-2 cups finely shredded green cabbage
- Cholula hot sauce, to taste.
Instructions
-
Preheat oven to 400 degrees. In a 8 in. square glass baking pan (or similar, I’ve also used a 9 in. glass pie pan) spread out the tbs of oil then add the diced onion and bell pepper mix (and fresh corn if using). Roast for 15-20 minutes until the veggies are soft, translucent, and slightly crisp.
-
Remove pan from oven and add the black beans, corn(if canned or frozen) pineapple, chipotle pepper, enchilada sauce, seasonings and half of the chopped corn tortillas. Top with the remaining half of chopped corn tortillas and put back in the 400 degree oven for 15-20 minutes until heated through.
While casserole is baking, prep the toppings.
After casserole is heated though, broil on high for 3-5 minutes until the tortillas are crisp on top.
-
Remove from oven and let cool for 10 minutes. Serve with plenty of toppings. Enjoy!
Leftovers can be easily refrigerated or frozen in an airtight container/bag.
Recipe Notes
Note 1: If using fresh corn, roast it alongside the onions and bell peppers.
Note 2: If using canned pineapple, drain the juice but don’t feel the need to rinse the pineapple.
Note 3: This recipe is very high carb which I know not everyone loves. An easy way to dramatically lower carbs is to just use HALF of the can of beans. It’ll be lower carb but still filling!
Nutrition Facts
Serving Size 1
Servings Per Container 2
Amount Per Serving
Calories 492
Calories from Fat 100.8
% Daily Value*
Total Fat 11.2g
17%
Saturated Fat .5g
3%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 1,322.4mg
0%
Total Carbohydrate 82.2g
27%
Dietary Fiber 18.6g
74%
Sugars 14.4g
Protein 16.4g
33%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Life of Pisica
I love this cat of mine. Especially her whiskers, they are very dramatic. Just like her personality.
