Name: Bean and mushroom enchiladas
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 2 tsp rapeseed oil; 2 onions, chopped; 2 cloves garlic, crushed; 1 yellow pepper, chopped; 250g mushrooms, sliced; 2-3 tsp chilli powder (mild or hot, to taste); 1 heaped tsp oregano; 1 heaped tsp cumin; 1 x 400g tin chopped tomatoes; 2 tbsp tomato puree; 1 carrot, grated; 1 x 400g can mixed beans, drained and rinsed; 1 x 400g can green lentils; 4 large wholemeal tortillas (approx. 65g each); 200g low-fat yogurt; 75g reduced-fat Cheddar

A hearty family meal that’s easy to make, cheap and nutritious.

Serves

Prep

10 minutes

Cook

30 minutes

Nutritional Information:

Each 578g serving contains (excludes serving suggestion)

KCal: 500
Carbs: 61.3g
Fibre: 15.0g
Protein: 28.3g
Fat: 12.4g
(Low)
Saturates: 4.9g
(Low)
Sugars: 17.7g
(Low)
Salt: 1.48g
(Low)
Fruit/Veg Portion: 5

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil
2 onions, chopped
2 cloves garlic, crushed
1 yellow pepper, chopped
250g mushrooms, sliced
2-3 tsp chilli powder (mild or hot, to taste)
1 heaped tsp oregano
1 heaped tsp cumin
1 x 400g tin chopped tomatoes
2 tbsp tomato puree
1 carrot, grated
1 x 400g can mixed beans, drained and rinsed
1 x 400g can green lentils
4 large wholemeal tortillas (approx. 65g each)
200g low-fat yogurt
75g reduced-fat Cheddar

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Method

Step 1

Preheat the oven to 180°C/gas mark 4. Heat the oil in a saucepan, then fry the onion for 2-3 minutes until soft. Add the garlic, yellow pepper, mushrooms, chilli powder, oregano and cumin. Stir the ingredients together.

Step 2

Add the tomatoes, tomato puree and carrot. Mix well. Bring to the boil, turn down the heat, cover with a lid, then simmer for 10 minutes, stirring occasionally.

Step 3

Add the mixed beans and green lentils, mix, then bring back to boiling point. Stir and remove from the heat.

Step 4

Spread 4 tablespoons of the chilli mixture over the base of a large ovenproof dish. Lay the tortillas onto a board and divide the rest of the chilli mixture between them. Fold over the ends and roll up to seal. Place them in a row in the ovenproof dish.

Step 5

Mix the yogurt and grated Cheddar together, and dot over the enchiladas. Bake for 12-15 minutes, until lightly browned. Serve with salad.

Recipe tips

The chilli mixture is great served on baked sweet potatoes or rice, or spoon it over tortilla chips to make healthier nachos.
The chilli filling is also freezable.
You don't have to use the herbs and spices we've outlined in the ingredients, you can use whatever you have available in your store cupboard.

Bean and mushroom enchiladas

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

Step 5

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