This post is sponsored by USA Pulses & Pulse Canada.
This Vegan Enchilada Casserole makes a fast weeknight dinner. You can prepare it all on the stove top in just about 30 minutes, and it’s loaded with plant-based protein.
The key to this quick-cooking casserole is the use of quinoa and red lentils, both of which become tender in just about 15 minutes. Quinoa is a complete source of plant-based protein, containing all of the essential amino acids the body needs, and it also helps keep this meal naturally gluten-free.
Red lentils are one of my favorite types of pulses to work with, because they cook so quickly. Lentils contain high levels of soluble fiber, which is thought to promote heart and digestive health, and it may also help to stabilize blood sugar. Lentils make a great vegetarian meat substitute, because their small size makes them an easy ground beef substitute that will pick up the flavor of the seasonings you use.
I also added black beans to this dish for added texture, protein, and fiber. Black beans are thought to help promote healthy bones, thanks to their mineral content, including iron, calcium, magnesium, and zinc. They also contain potassium, which is thought to help lower blood pressure, but if you buy canned beans make sure to look for options with no salt added.
Cooked with chopped tomatoes and Mexican spices, this skillet meal has all the enchilada flavor you love, without much work. I hope you’ll enjoy it!
Vegan Enchilada Casserole
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 1 bell pepper , chopped and seeds removed
- 2 cloves garlic , minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- pinch of cayenne pepper
- 1 (25 oz) box chopped tomatoes (nothing else added)
- 1.5 teaspoons fine sea salt
- 1 cup quinoa
- 1/2 cup red lentils
- 1 cup water
- 1.5 cups cooked black beans (or one 15 oz. can, drained and rinsed)
- fresh cilantro
- sliced radishes
- Heat the olive oil in a 3.5 quart skillet or Dutch oven over medium heat. Sauté the onion and pepper until softened, about 8 minutes.
- Add in the garlic, cumin, chili powder, and cayenne pepper, if using, and sauté until fragrant, about one more minute.
- Add in the chopped tomatoes (with their juices), salt, quinoa, red lentils, water, and black beans. Stir well and bring the liquid to a boil. Cover and lower the heat to a simmer, cooking until the quinoa and lentils are tender, about 15 minutes.
- Remove the lid and fluff with a fork. Serve warm with a topping of fresh cilantro, avocado slices, and radishes, if desired.
Per Serving (4 large servings): Calories: 368, Carbohydrates: 60, Fiber: 16, Protein: 17, Fat: 6
- As written, this recipe is properly combined for better digestion, but you can add a sprinkling of cheese to the top if you want a more decadent casserole. It will melt on its own in the hot skillet, or you can place it under your oven’s broiler for 1-2 minutes, until bubbly.
- I don’t recommend using a different type of lentil in this recipe, as green and brown lentils take longer to cook when compared to red lentils.
This vegetarian main course is a great way to make sure you’re reaching your Half-Cup Habit goals. This 4-week challenge encourages readers to add 1/2 cup serving of pulses (beans, lentils, chickpeas, or dry peas) to their diets three times a week. In other words, you simply have to eat 1 1/2 cups of cooked pulses a week. By participating, users will receive free recipes, pulses cooking tips and more.
Click here to join me in taking the Half-Cup Habit today!
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