This enchiladas recipe is the perfect meal prep for those who want a hearty and wholesome meal that can be enjoyed throughout the week. With a wide variety of flavorful vegetables and spices, these enchiladas are sure to satisfy your taste buds while also providing your body with essential nutrients.
If you like this recipe, you’ll also love our Oven-Baked Burrito Bowl, High-Protein Tofu Poke Bowl, or Burrito Bowl (Meal Prep).
Mini Enchiladas Meal Prep
A hearty, flavorful meal prep option, these mini enchiladas are packed with vegetables, beans, and spices, topped with a protein-rich cilantro sauce.
Equipment
Ingredients
Enchiladas
- 8 mini tortillas
- 1 tsp olive oil
- 1 yellow onion - finely diced
- 1 capsicum - diced
- 1 cup (154 g) corn
- 1 tsp ground cumin
- ½ tsp (0.5 tsp) garlic powder
- ½ tsp (0.5 tsp) onion powder
- 2 cups (232 g) pumpkin - steamed
- 1.5 cups (258 g) cooked black beans
- 1.5 cups (265.5 g) kidney beans
- 1 cup (30 g) baby spinach
Enchiladas Sauce
- 1.5 tbsp olive oil
- 1.5 tbsp flour - buckwheat used
- 1 tbsp smoked paprika
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1 tsp chili powder
- ½ cup (131 g) tomato paste
- ¼ tsp (0.25 tsp) sea salt flakes
- 3.5 cups (828.06 ml) low-sodium vegetable stock
Protein Cilantro Sauce
- 300 g silken tofu
- ½ cup (8 g) cilantro
- 1 lime, juiced
- pickled jalapeños - to taste
- 1 garlic cloves
- pinch of salt
Instructions
- Preheat the oven to 350F (180C).
- For the enchiladas sauce, in a small pot, combine the olive oil and flour. Add the spices and cook for a couple of minutes. Stir in the tomato paste and cook for an additional 2 minutes. Gradually add the vegetable stock, stirring well to combine.
- In a pan over medium heat, add the olive oil and diced onion. Cook for about 3 minutes until the onion becomes translucent.
- Add the diced capsicum, corn, and seasonings to the pan. Cook for an additional 5 minutes, stirring regularly to ensure even cooking.
- Stir in the beans, followed by the steamed pumpkin. Slightly mash the pumpkin and beans to create a chunky mixture.
- Place a spoonful of the mixture onto each tortilla, roll them up, and place them in a baking dish.
- Pour the enchiladas sauce over the tortillas, ensuring they are fully covered. Bake for 25 minutes.
- While the enchiladas are baking, prepare the protein cilantro sauce by blending all the ingredients until smooth.
- Once the enchiladas are done, drizzle the cilantro sauce over them and serve.
Nutrition Information
Per Serving/Portion
Calories: 592 kcalCarbohydrates: 94 gProtein: 28 gFat: 14 gSodium: 1042 mgFiber: 18 gVitamin A: 644 IUVitamin C: 114 mgCalcium: 274 mgIron: 9 mg
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Loved this recipe, i used it to fill cannelloni pasta tubes . Thank you for such fantastic, healthy recipes
Wow, that is such a fun idea. I absolutely love that, Sheila! Did you still use the enchilada sauce afterward to bake it?
Yes it was delicious . I also added the tofu and coriander sauce to serve -absolutely lovely. Thank you
This is such a great idea, I’m actually very excited to try it myself!
Can this recipe be frozen please? 🙂
Yes! They are a great freezer meal 💚