Black bean & vegetable enchiladas

Ingredients

Nutrition weights for 6 servings. Changing the batch size keeps the per-serving nutrition the same.

• White onion, peeled150 g
• Mushrooms200 g
• Broccoli, florets and tender stem200 g
• Red capsicum, seeds removed150 g
• Frozen corn kernels160 g
• Canned black beans, rinsed and drained480 g
• Medium flour tortillas, about 8 × 40 g320 g
• Cheddar cheese made with vegetarian rennet, grated150 g
• Olive oil, divided30 g
• Garlic, peeled, divided12 g
• Tomato paste, no added salt40 g
• Canned tomatoes in juice, no added salt, undrained400 g
• Ground paprika4 g
• Ground cumin, divided4 g
• Dried oregano1 g
• Water for the sauce150 g
• Iodised table salt, divided2 g
• Ground black pepper0.5 g

Method

1. Heat the oven to 190°C conventional or 170°C fan. Use a 23 × 33 cm (9 × 13 inch) baking dish. Dice the onion and capsicum, slice the mushrooms, chop broccoli into small 1 cm pieces and finely chop the garlic. Rinse the black beans and drain them thoroughly; the listed 480 g is drained weight, usually from two 400 g cans.
2. Make the sauce: warm 10 g of the olive oil in a saucepan over medium-low heat. Stir in half the garlic for 30 seconds, then the tomato paste, paprika, oregano and half the cumin for another 30 seconds. Add the canned tomatoes with their juice, the 150 g water and 1 g of the salt. Break up the tomatoes and simmer for 10–15 minutes, stirring, until saucy but still easy to pour. Mash or briefly blend if you prefer a smooth sauce.
3. For the filling, heat the remaining 20 g olive oil in a large, wide frying pan over medium-high heat. Cook the onion for 4–5 minutes, then add the mushrooms and cook for 5–7 minutes until their released liquid has mostly evaporated. Work in batches if the pan is crowded.
4. Add broccoli and capsicum to the filling and cook for 4–5 minutes, stirring, until the broccoli is almost tender. Add the frozen corn, remaining garlic, remaining cumin, remaining 1 g salt and black pepper; cook for another 2–3 minutes. Stir in the drained beans and 100 g of the tomato sauce and heat through. The filling should be moist but not swimming in liquid. If the broccoli is still firm, cover the pan briefly to soften it before assembling.
5. Spread a thin layer of sauce over the base of the baking dish. Warm the tortillas following their packet directions so they bend without cracking. Divide all the filling evenly among the eight tortillas, roll them and place seam-side down in the dish. Use medium flour tortillas about 20 cm across and 40 g each; smaller tortillas may need to be layered with the filling instead.
6. Spoon the remaining sauce over the rolls, covering the edges, and scatter over the grated cheddar. Bake for 20–25 minutes, until the sauce bubbles at the centre and the cheese has melted and browned lightly. Rest for 5 minutes before serving.
7. This makes eight enchiladas: divide the whole dish into six meal portions, or eight lighter portions. Nutrition is shown for one-sixth of the recipe. Optional avocado, sour cream, olives or spring onion can be served alongside; these extras are not included in the nutrition. If keeping leftovers, refrigerate promptly within 2 hours and reheat until steaming hot throughout.

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