Vegetarian enchiladas

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 40 minutes

食材

1 tsp olive oil

2 onions chopped

280g carrots grated

2-3 tsp chilli powder (mild or hot, according to your taste)

2 x 400g cans chopped tomatoes

2 x 400g cans pulses in water, drained (we used mixed beans and lentils)

6 small wholemeal tortillas

200g low-fat natural yogurt

50g extra-mature cheddar cheese (or veg alternative), finely grated

步驟

Heat the oil in a large frying pan. Cook the onions and carrots for 5-8 mins until soft – add a splash of water if they start to stick. Sprinkle in the chilli powder and cook for 1 min more. Pour in the tomatoes and pulses and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened. Remove from the heat and season well.

Heat grill to high. Spread a spoonful of the bean chilli over a large ovenproof dish. Lay each tortilla onto a board, fill with a few tbsp of chilli mixture, fold over the ends and roll up to seal. Place them into the ovenproof dish. Spoon the remaining chilli on top.

Mix the yogurt and grated cheese together with some seasoning, and spoon over the enchiladas. Grill for a few mins until the top is golden and bubbling. Serve with a green salad.

營養

• 卡路里: 430
• 總脂肪: 13 g
• 飽和脂肪: 4 g
• 鈉: 1.36 mg
• 總碳水化合物: 60 g
• 膳食纖維: 15 g
• 總糖: 17 g
• 蛋白質: 23 g