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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!
Ingredients
- 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)
Optional Toppings
- fresh cilantro
- avocado
- sliced radishes
Instructions
- 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.
Nutrition
Per Serving (4 large servings): Calories: 368, Carbohydrates: 60, Fiber: 16, Protein: 17, Fat: 6
Recipe Notes:
- 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.
Half-Cup Habit
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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Reader Feedback: What’s your favorite vegetarian dinner lately?
Amazing!! Love all your recipes. Thank u
I made this last night. We have always had success with Megan’s recipes, so I never hesitate to try a new one. It was fabulous! I used a poblano instead of bell and added half a bag of frozen corn per my husband’s request. I used two pinches of cayenne and it didn’t feel spicy at all (but we live in Texas!) This one goes in the rotation! I wonder if this can be done in the Instant Pot…?
Although I’m not vegan, I eat a mostly plant based diet and am trying to move my carnivore husband in that direction. He & I both really liked this dish. Instead of bell pepper (which we don’t care for), I used half a poblano and half a red pepper (next time will just use a whole poblano); omitted the chili powder and cayenne and added 1/4 tsp smoked paprika (next time will use at least 1 tsp); added frozen corn like another reviewer did. We wrapped it in a tortilla with vegan cheese, avocado slices, cilantro and fresh squeezed lime juice–very tasty & satisfying. Will definitely be making this on a regular basis.
I want to make this but I have to ask; what is a box of tomatoes? Can I use canned and reduce the water?
I made this using a 28 oz can of organic whole tomatoes and it came out great with the 1 cup of water. I also added some frozen corn, 1/2 jalapeno, 1/2 pulsatilla pepper, 3 cloves of garlic and just a tad more spices since we love spicy food. Topped with cilantro and a small amount of grated cheddar cheese. Everyone enjoyed it but didn’t rave about it as they have with other recipes.
Made this recently. Doubled the spices and veggies and topped with a homemade enchiladas sauce. Tastes great, easy to make and leftovers for the next day. 🙂
Very yummy! Made it exactly as recipe stated last night and it was a hit!
So good! I made it today and my whole family lived it, including my 5year old! Can’t wait to try more recipes!
THIS IS AWESOME, CHEAP and easy. We topped with cilantro and fresh avocado and the non vegans added cheese. YUM
Another easy and delicious recipe! My whole family loved this. I doubled the chili powder cause we like spice and added zucchini since I had some to use up. I topped mine with sour cream and cheddar while my husband did not since he is dairy free;)
Thanks so much for NOT writing paragraphs of unnecessary chatter as most people do……