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Cannellini Bean and Veggie Enchiladas

by ADMIN on JULY 1, 2011



New spin on an old favorite. Mexican food is so versitile, there’s no end to the possibilities when you have so many types of beans, spices, and flavors! Veggie enchiladas are a great introduction to a vegetarian meal the whole family will love.


Nutrition TidBit


Cannellini beans are white Italian kidney beans with a slightly nutty flavor. Interestingly enough, these large white legumes have high amounts of the toxin lectin phytohaemagglutinin. Red kidney beans are also high in this poisonous substance so these beans should never be eaten until cooked properly.


To degrade the toxin, cook for at least 10 minutes at 100 Celsius (which is also 212F – or boiling point of water) or soak for 5 hours prior to cooking. But boiling is the key for toxin removal – cooking these beans in a slow cooker has been related to poisoning since it does not get up to the appropriate temperature.


I recommend the soaking-then-boiling method as this also helps to break down the compounds that cause flatulence… to be polite about it.


One ½ cup serving of Cannellini beans has: 110 calories, 6 grams of fiber, 8 grams of protein, 18% recommended daily value of Folate, 19% DV Iron, 28% DV Manganese, and 15% DV Potassium.


Cannellini Bean and Veggie Enchiladas


Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 4

New spin on an old favorite. Mexican food is so versitile, there's no end to the possibilities when you have so many types of beans, spices, and flavors! Veggie enchiladas are a great introduction to a vegetarian meal the whole family will love.


Ingredients

  • 4 eight inch tortillas (whole wheat or corn preferrable)

  • 1 x 15 oz can No Salt Added Cannellini Beans, drained and rinsed

  • ½ large onion, chopped

  • 1 cup green beans, washed and cut into ⅓ inch pieces

  • 1 red bell pepper, chopped

  • 2 garlic cloves, minced

  • 1 cup of your favorite spaghetti sauce; divided in half

  • ½ cup shredded cheese

  • 2 tsp chili powder

  • 2 tsp olive oil

  • Optional: Fresh sliced avocado


Instructions

  1. Heat oven to 350F. Spray a 9x13" baking dish with spray olive oil.

  2. Sautee garlic and onions over medium-high heat in olive oil until translucent and tender, about 5 minutes. Add chopped bell pepper, green beans, cannellini beans, and chili powder. Let cook for another 5 minutes, then add ½ cup spaghetti sauce. Simmer for about 10 minutes or until all veggies are tender.

  3. Portion out the veggie filling between the 4 tortillas, you may have some left over! Roll tortillas and place in the prepared baking dish with the folded side down.

  4. Spread the rest of the spaghetti sauce over the enchiladas then sprinkled with shredded cheese.

  5. Bake for 25 minutes, until the enchiladas are heated through and the cheese is warm, gooey, and melty.

  6. Servie with your favorite veggie - we had ours with parmesan encrusted corn on the cob!


Enjoy!

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