Black Bean and Sweet Potato Enchiladas + Sauce recipes

I did a quick Facebook post yesterday evening as I was making dinner. I usually share food pics there as I don't really know what else to share on Facebook. Some mama friends were interested in the recipe, so here it is from The Vegetarian Mother's Cookbook by Cathe Olson. I have owned this cookbook for several years and I do use it often even though we are not strict vegetarians, we do like to get more veggies in our diet more often and this book has been successful. I also have added leftover chicken or ground beef to many recipes to increase the protein as we are all type O blood types and I tend to follow those diet recommendations too. It is not similar to Jessica Seinfeld's cookbooks where she literally hides veggies in foods but these veggies are visible but somehow more appealing for children and for adults too. I also like how she includes, with every recipe in her book, nutritional info and key nutrients of the food...that makes me feel good about it. So if I never convince my seven year old that sugar snap peas raw are a fabulous snack or, eating broccoli is like eating tiny trees!!!.... I can get him to eat many of these dishes. Enjoy! Don't be overwhelmed by all the writing here...there is a separate recipe for the enchilada sauce but this is not difficult at all. I will type the recipe as printed in her book with my notes/variations in italics.

Black Bean and Sweet Potato Enchiladas

(**freezes well, see instructions below) I have made this one a double batch and store one in the freezer for later or to gift to a new mama, for a tired and pregnant mama or, someone who is ill and unable to cook. I have also used the variations of a combo of variations as I did last night by adding squash and spinach along with the potatoes..yum!

If you are making your own Enchilada sauce, please go down to that recipe and make it first so it can simmer while you make the filling for the enchiladas.

This delicious meal is high in protein, vitamin A, and iron. If you're in a hurry, you can use prepared enchilada sauce instead of making your own.

2 tsp oil
1 small onion diced
2 sweet potatoes, diced (about 2 1/2 cups)
2 cups cooked black beans with a little cooking water
2 cups chopped greens (kale, spinach, etc.)
Sea salt and black pepper to taste
2 cups Enchilada sauce (recipe follows this recipe)
8 large whole grain flour tortillas or slices mountain bread, or 10 - 12 corn tortillas ( I use corn tortillas)
8 oz. sour cream, yogurt cheese (I use plain yogurt often), or creme fraiche
1 - 2 cups grated cheddar cheese optional

Preheat oven to 375 degrees. Heat oil in large skillet. Add onion (I have used dehydrated onion that don't need much saute) and saute' 5 to 10 minutes or until soft. Add sweet potatoes. Cover and cook about 10 minutes or until tender. Stir in beans and greens. Cover and heat about 5 minutes until greens are wilted. Add a little water if necessary to prevent scorching. Season with sea salt and pepper to taste.

Cover bottom of 9 X 13 inch baking dish with about 1/3 cup of enchilada sauce. Place tortilla or mountain bread on flat surface. (I pass my tortillas on a hot iron skillet to warm and soften them a little before filling...a quick step) Scoop a line of filling across the width of tortilla or mountain bread (I don't know what mountain bread is btw!) about 2 inches from the bottom. Spoon sour cream, yogurt, or creme fraiche across filling. Roll enchilada up and place in pan, seam side down. Repeat until all filling has been used. Cover enchiladas with remaining sauce. (Top with some grated cheddar cheese if desired, about 1 - 2 cups) Cover pan and bake 20 minutes. Makes 8 servings.

Variations:
Black Bean and Squash Enchiladas: Sub 2 3/4 cups diced squash for sweet potatoes.
Black Bean and Carrot Enchiladas: Sub 2 3/4 cups diced carrots for sweet potatoes.
Black Bean and Brown Rice Enchiladas: Sub 2 3/4 cups cooked brown rice for sweet potatoes but add them at the same time as the beans and greens.

**Freezing instructions: Assemble enchiladas in pan as directed. Cover and freeze. To reheat, bake covered at 375 degrees about 45 minutes, or until heated through.

Approximate nutritional info for 1 serving: Calories, 374; Protein, 12g; Carbohydrates, 54g; Fat, 12g; Fiber, 9g; Sodium, 398mg

Key Nutrients: Vit. A, 870.03mcg; Thiamine, .19mg; Riboflavin, .13mg; Niacin, 1.55mg; Pantothenic Acid, .56 mg; Vit. B6, .26mg; Folate, 82 mcg; Vit. C, 34.06mg; Vit. E, 1.59mg; Iron, 3.41 mg; Magnesium, 53.38 mg; Zinc, .8 mg

Enchilada Sauce

This may not be totally authentic but it is easy and it tastes great.

1 small onion, minced (I have used dehydrated onion here too)

1 tbsp olive oil

2 tsp chili powder

1 tsp ground cumin

2 tsp dried oregano

2 cloves garlic, minced

(for the last four ingredients listed above, I have used 1 1/2 tsp of Mexican or Taco Seasoning with the same ingredients)

3 cups tomato puree (or 1 - 28oz. can or 2 - 14.5 oz. cans diced tomatoes blended in blender and poured into skillet over onion and spices, omit water and use 2 tsp salt instead)

1/2 cup water

1/2 tsp sea salt

Heat oil in medium pan over medium-low heat. Add onion and saute' 5 to 7 minutes, or until onion is golden brown. Stir in chili powder, cumin, oregano, and garlic. Saute' 1 minute. Add remaining ingredients. Bring to a boil and simmer 15 minutes.

Makes 3 1/2 cups

Approximate nutritional info for 1/4 cup: Calories, 33; Protein, 1 g; Carbohydrates, 6g; Fat, 1g; Fiber, 1 g; Sodium, 97 mg

To the final dish, add guacamole or a simple green salad, add ground beef or chicken to filling if you need or want to, just adjust some of the veggies or make sure you have plenty of tortillas and make a larger batch of sauce, that way, you can freeze one back for later.

So now, along with you, I march on to find more healthy recipes my children will eat!