Homemade Amy's Black Bean Vegetable Enchilada Non-GMO Vegan 9-Ounce Recipe: A Healthier, Customizable Delight

Category: Enchilada

Introduction

Amy's Black Bean Vegetable Enchilada is a beloved frozen meal known for its rich flavors and vegan, non-GMO ingredients. This recipe allows you to recreate this favorite at home with healthier, customizable options, ensuring you enjoy a meal that's both nutritious and delicious.

Why Make It at Home?

Creating your own version offers several benefits. You can control the ingredients, making it healthier by using less sodium and more fresh vegetables. Customization lets you adjust spices and add your favorite veggies. It's also cost-effective, making multiple servings at a fraction of the cost.

Personal Anecdote

I remember discovering Amy's enchiladas during a busy time in college. They were a convenient, satisfying option. However, I wanted to enhance the flavor and nutrition, leading me to experiment and create this homemade version. It's since become a staple in my kitchen!

Recipe Details

• **Prep Time:30 minutes
• **Cook Time:40 minutes
• **Total Time:70 minutes
• **Yield:4-6 servings

Ingredients

Filling:

• 1 cup (150g) cooked black beans
• 1 cup (140g) frozen corn kernels
• 1 medium onion (120g), diced
• 3 cloves garlic (9g), minced
• 1 red bell pepper (120g), diced
• 1 small zucchini (60g), diced
• 1 tsp (5g) cumin
• 1 tsp (5g) smoked paprika
• 1/2 tsp (2g) oregano
• Salt and pepper to taste
• 2 tbsp (30ml) olive oil

Enchilada Sauce:

• 1 can (14.5 oz/410g) crushed tomatoes
• 1/4 cup (60g) tomato paste
• 1/4 cup (60ml) vegetable broth
• 1 tsp (5g) cumin
• 1 tsp (5g) chili powder
• 1/2 tsp (2g) oregano
• 1/2 tsp (2g) cayenne pepper (optional)
• Salt and pepper to taste
• 2 tbsp (30ml) olive oil

Tortillas:

• 6-8 corn tortillas (preferably whole wheat)

Optional Toppings:

• Chopped fresh cilantro
• Diced avocado
• Vegan sour cream or cashew crema
• Sliced radishes

Instructions

• Prepare the Filling:

• Heat olive oil in a large skillet over medium heat. Add onion and cook until translucent, about 5 minutes.

  • Add garlic, bell pepper, and zucchini. Cook for another 5-7 minutes until tender.
  • Stir in black beans, corn, cumin, smoked paprika, oregano, salt, and pepper. Cook for 2-3 minutes. Set aside.

• Make the Enchilada Sauce:

• In a saucepan, heat olive oil over medium heat. Pour in tomato paste and cook for 2-3 minutes, stirring constantly.

  • Add crushed tomatoes, vegetable broth, cumin, chili powder, oregano, cayenne pepper, salt, and pepper. Stir well.
  • Simmer for 15-20 minutes until thickened, stirring occasionally.

• Assemble the Enchiladas:

• Preheat oven to 375°F (190°C).

  • Dip each tortilla in the enchilada sauce to coat both sides lightly.
  • Place a portion of the filling in the center of each tortilla, roll, and place seam-side down in a baking dish. Repeat with all tortillas.
  • Pour remaining sauce over the rolled enchiladas and bake for 20-25 minutes until bubbly.

• Serve:

• Garnish with cilantro, avocado, and a dollop of vegan sour cream. Serve warm.

Variations

• Spicy Version: Add diced jalapeños to the filling or increase cayenne in the sauce.
• Smoky Flavor: Use chipotle peppers in the sauce for a deeper, smokier taste.
• Extra Veggies: Add spinach or mushrooms to the filling for more nutrients.

Pro Tips

• Tortilla Tip: Warm tortillas in a dry skillet or microwave to make them pliable and easier to roll.
• Layering: Add a thin layer of sauce at the bottom of the baking dish to prevent sticking.
• Freshness: Use fresh corn and herbs for the best flavor.

Nutritional Comparison

FAQ

• Can I use fresh corn? Yes, substitute 1 cup frozen with 1 cup fresh corn kernels.
• Too thick sauce? Add a little water or broth to thin.
• Storage: Store in the fridge for up to 3 days or freeze for 2 months.
• Gluten-free: Ensure all ingredients, especially tortillas, are gluten-free.
• Scaling: Double ingredients for a larger batch.

Serving Suggestions

• Breakfast Twist: Top with tofu scramble and salsa.
• Salad Addition: Serve with a side of mixed greens and lime dressing.

Conclusion

This homemade version of Amy's enchiladas offers a healthier, customizable alternative that's rich in flavor and nutrients. Enjoy the satisfaction of a homemade meal that's both delicious and good for you. Share your creations and let me know how it turns out!