Discover delicious and healthy gluten-free enchiladas that are easy to make and packed with flavor. A must-try for every food lover!
Delicious and Nourishing Alternatives for Your Favorite Mexican Dish
In this recipe, you can explore how to create delicious and healthy vegan, gluten-free bean enchiladas. The dish highlights the versatility of beans as a primary ingredient, making it an excellent choice for those seeking nutritious plant-based meals. The enchiladas are not only flavorful but also packed with essential nutrients, making them a satisfying option for those on a vegan diet.
After the recipe, there is an insightful discussion on the nutritional benefits of different types of beans, focusing particularly on their fiber and protein content. Understanding which beans offer the most nutritional value can help you make informed choices for your meals. Additionally, the content addresses whether dogs can safely consume beans, providing valuable information for pet owners who may want to share their plant-based meals with their furry companions.
Wholesome Wraps: Savor the Flavor Without the Gluten!
Aromatic garlicky reff fried beans wrapped in 100% corn tortillas topped with a sweet and zingy tomato sauce and spicy chewy tofu cubes these vegan glutenfree Bean Enchiladas won’t let you down finding good gluten-free recipes can be difficult luckily Mexican and Mexican inspired food solves this problem as corn-based flour is used.
Instead of wheat based flour and today we’re going to wrap up some refried beans I love this recipe although there are a few different things put together you don’t have to make each component at the same time it all stores well in the fridge or even in the freezer so you can make a huge batch of everything and enjoy this dish time and time again.
Stick around after the recipe and we will look at how much fiber and protein a serving provides and investigate which Bean or beans are best something to look forward to isn’t it re see okay so let’s get going so there are quite a few different components today about four in total but it is totally worth it and if you are press for time you can do each.
One uh ahead of time or a few ahead of time and you can keep some in the fridge overnight and that’s not going to be a problem at all so we’re going to get started with making the beans to the refried beans so so much garlic lots and lots of lots of garlic you can add even more than this if you want this is just going to add so much flavor to the beans.
Once the garlic is chopped going to lightly toast some cumin seeds then a bit of olive oil then chucking in the garlic then frying that for a few minutes then chucking in three cans of beans so you can go for any beans that you want it really isn’t a problem so black beans do seem to be synonymous with Mexican inspired Mexican style.
Cooking uh black beans are quite hard for me to get so I’ve gone for a trio of botter beans kidney beans and butter beans yeah like I said any beans would be good all beans are great then to add some extra flavor to the beans adding one green chili you can add more chili if you want it to be even spicier it’s up to you then just a packet of faito.
Spice mix and then a bit of paprika then just adding a dash of hot water and I’m going to leave that on a low heat for a good half an hour or so so moving on to the tomato sauce that’s going to go on top of the inchadas so dicing up a good amount of Ginger then yeah frying that off in some oil then adding some Pata and then yeah just going to let that.
Reduce down for yeah a good 20 minutes or so so while those sauces are reducing down or if you’re happy with them you can just turn them off going to be making the tortilla wrap so this is why it’s gluten-free because this are these are corn tortillas you can buy these from the shop or you can just use wheat torers if you want but I do love the.
Flavor of the Corn Tor tier um so made the dough earlier and then boiling it out and cooking them one at a time so making eight in total so this will be enough food for four people you can watch my video on tacos just to find out a little bit more how to make them but it’s very very easy to make then the bean mix is ready ready to get mashed up.
Mashing up those beans and then they are ready to go into the corn tortillas so everything will be ready so filling up corn tortillas and then once they’re all fil I’m only making four cuz that’s what I need to eat right now so getting those filled and then topping it with the nice and lovely sweet and gingery tomato sauce and then the final component is.
Some spicy tofu so just cubing up some smoked tofu into small little cubes then mixing that with some more Harissa Marina some chili powder and a bit of salt and then adding that on top so that will cook in the oven and it will add an extra nice crunchy chewy texture to your dish so this will go in the oven for 30 minutes at 180° and then all done lovely.
Lovely there we go amazing Bean Enchiladas please do try this and if you usually use wheat wraps try them with corn they really add something extra now on to which Bean is best I used a trio of beans kidney butter and boletti but uh but should I have stuck with the more traditional Pinto or black bean in terms of taste there is only one way to find.
Out to cook the dish again and use the different beans and yes I’m sure there will be slight differences but I don’t think too much as beans generally tend to have a similar mild flavor which is why they are a great ingredient as you can add so much flavor to them but for me the best thing about a bean is it’s smooth and creamy texture especially.
After it’s being mashed up so we are not going to concern ourselves too much with the taste but if you do try this recipe with different greens I would love to know how how it comes how it works out um please let me know in the comments below uh so as a nutritional adviser I’m concerned about the nutritional content of everything but today I’m mostly.
Concerned about the beans how would our fiber and protein intake be different if we used different beans let’s look at a graph so these numbers are for a serving of enchiladas which is two and believe me that is enough food to keep you full for a very long time so what does this mean well about the data some of the fiber and protein will come from the.
Rest of the ingredients but that will be the same for each one so if we look at the fiber bars in blue first we can see that they are all very similar there’s only a difference of 2.2 G uh as the aim of each day is to get at least 30 G of fiber you will get about 50 from this one meal which is fantastic regardless of the beans or beans you decide to use.
You okay there see uh so now on to the green bars um so the green protein bars again there’s not much difference maybe you say the black beans are slightly behind but they are only 3.7 3.7 G behind the top spot protein needs are pretty different between people but you’ll be getting at least 20% maybe even up to.
40% of your daily needs from this one meal which again is not bad considering all the fiber you are getting you really distracting me today um so so not much of it in terms of protein and fiber there is also not much difference in relation to calories fat or carves I just wanted to focus on the fiber today and see if that affected the amount of.
Protein which I don’t think it did but there is one benefit for mixing and matching your beans the extra vitamins and minerals you get from the different food sources if you can add more ingredients to a dish then you always should as if you can remember back to previous videos you want to get at least 30 different ingredients um in your diet.
Each week so back to beans so beans are a great source are vitamins B1 and B9 but mixing them up will give you some extra minerals um so if you only use one me if you only use one beam you will get a good amount of minerals uh maybe three or four but by mixing them up that over doubles so this dish contains a good amount of magnesium iron copper.
Manganese zinc potassium phosphorus and B6 so most of these extras are coming from the butter beans who knew did you know rissy no it’s good isn’t it now on to rissy I would love to give you a little bean treat however all the beans we currently have have been stored in brine so that’s too salty for you um but I do have your favorite little dog treat.
Here um so yeah all of our beans have been stored in bran so that doesn’t make them too salty if you do want to give your dog a little bean treat then you have to prepare them at home from a dry bean with no added salt sauce or spice and of course no coffee beans Ry no caffeine high for you so to summarize beans are great no matter what type of.
Diet you have the more different types of beans the better and if you are glutenfree then Mexican and Mexican inspired food will always be a winner and if you enjoy this video please like And subscribe and if you want to find out more about corn wraps click over here all right thank you and I will catch you in the next one see you later.
See you later puppy much we go
