Friday, May 14, 2010

Healthy Water Sauteing Revisited and a Vegan Enchilada Recipe

A really important part of the upcoming challenge that my daughter and I are about to do is limiting severely the fat in our diets.  And one of the ways of doing that is to master the technique of "water" sauteing (or broth, or wine, or vegetable juice, or orange juice) that I mentioned a few weeks ago.  A very kind chef in California even wrote me,, and let me know that she was going to post a video on YouTube on the subject. So here is her video where she does a fabulous job of demonstrating the technique!

I knew that I needed to take another crack at this intriguing technique and soon. Plus, I have been inspired by the sheer number of Mexican recipes in The Engine 2 Diet (I guess that's what happens when you live in Texas!). So, I thought I would combine the two concepts and prepare Vegan Enchiladas. Now, very unlike me, I did not follow a recipe. I simply familiarized myself with a few other vegan enchilada recipes and went for it. In fact, it's just the sort of thing that you could throw any vegetable into that you need to use up. So if you decide to give this a try yourself, just put in whatever vegetables you like!

Wendy's Kitchen Sink Vegan Enchiladas
serves a lot!

1 cup brown rice, cooked according to package directions, in 2 cups water OR 3 cups frozen brown rice, cooked
2 cans enchilada sauce
14 corn tortillas (I used the Ezekiel brand)
vegetable broth
1 very large white or yellow onion, peeled and chopped
3 garlic cloves, chopped
8 ounces sliced white mushrooms
2 tsp dried oregano
3/4 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 big bag of spinach, washed if necessary
2 15 ounce cans black beans, rinsed and drained
1 4 ounce can diced green chilies (mild or hot, depending on your taste)
2 medium tomatoes, chopped
a handful of cilantro, chopped
optional: 1 8 ounce bag of vegan shredded cheddar cheese (Daiya brand)

Prepare brown rice according to package directions. Preheat oven to 350 degrees.

Set a very large skillet on medium-high heat. Let the pan get pretty hot and pour in a few Tbsp of whatever sauteing liquid you are using. I used vegetable broth. The broth should immediately bubble up. Put your chopped onions into the pan and let cook, stirring often, until onion begins to turn translucent.  Add chopped garlic and stir. After a few minutes, add mushrooms.  Cook , stirring every so often, until mushrooms cook down in size and give off their liquid.  Season with oregano, cumin, cayenne pepper and salt.

Add spinach to the onion mixture. Once spinach wilts, add rinsed and drained black beans, the can of diced green chilies, and the chopped tomato. Let cook over medium heat until brown rice is ready.  Add brown rice and 1/2 can of enchilada sauce to the vegetable mixture.  Take entire mixture off of the heat.

Now for the fun part! Pour 1/2 of a can of enchilada sauce onto the bottom of a 9 x 13" (or larger) casserole. Place corn tortillas over enchilada sauce so that the tortillas cover the bottom of the casserole. You will have to cut some tortillas in half to make this happen.

Place 1/2 of rice, veggie, bean mix over the tortillas and smooth out into an even layer. Layer another round of corn tortillas and then the remaining 1/2 of the rice, veggie, bean mix. Top it off with another round of corn tortillas. Pour an entire can of enchilada sauce over the top. Optional: Sprinkle the entire bag of vegan shredded cheddar cheese over the top. Cover with aluminum foil and bake for 35 minutes.

Uncover after 35 minutes and increase oven temperature to 425. Bake for an additional 10-15 minutes until cheese is melted and a little crispy.

These are toooo yummy! I can't believe I made these without a recipe!


QZB said...

Scott just made me veg enchiladas while I'm stuck on bedrest! He made his with sweet potato and kale, so you really can throw any old thing in and it will come out delicious. He served it with a mixed salad of romaine, cherry tomatoes, and champagne mangos, with a squeeze of fresh lime for dressing. It was FANTASTIC!

Where did you find the Daiya cheese? I've been looking for it, but haven't found it locally...

Love the blog as always. :)

Sindy said...

Love the video demonstration - I'm going to try it! Veg enchiladas are on the menu for tomorrow night. Can't wait!

Wendy said...

Got the Daiya cheese at Whole Foods, though I am thinking that it doesn't fit into the 28-day Challenge approved foods. It's got a lot of vegetable oil in it. But, I'll tell you, as a cheese substitute it is wonderful! Next time I will make the enchiladas without any cheese at all. I think they will taste just as great.

Sindy-let us know your variations on the vegan enchiladas. Wow, this is getting me thinking . . . we could have a vegan enchilada recipe contest. LOL

Anonymous said...

I actually did engine 2 as well and really don't like the meat/cheese substitutes. When I made pizza or enchiladas and wanted a bit of fattiness to them, I would crush some walnuts and sprinkle them on top for the last few minutes of baking. It's a good option if you just can't find the fake stuff either ;)

Healthy Girl said...

Thank you for that tip! Cashews do the job very well also and I had totally forgotten about that! Just process them in a food processor (but not until they become a powder) and then sprinkle on pizza or a casserole. Yum!

Mandy Robinson said...

Another great topping on vegan pizza is avacado--just add after the pizza is done baking. Got the idea from a raw vegan friend.

Wendy (Healthy Girl) said...

Mandy-that sounds toooooo good. I love me some avocado!

Mandy Robinson said...

I just made this Enchilada recipe. It is my favorite new thing. I ate it 3 days in a row and loved it every time. I made half with Daiya cheese on top (for the family) and half with no cheese (for me!) I just shared the recipe and your blog with my mom. I got to see Rip, Dr. E and Dr. Campbell for a Q & A last week at the Atlanta screening of Forks Over Knives. It was amazing... so excited for everyone to see! Love what you are doing on your blog! I am so excited to make more of your recipes. Love your pics on the E2 site, too!

Wendy said...

Thanks for the love Mandy!

Jayne said...

I made these tonight, they aren't nearly as pretty as yours, but they are DELICIOUS!!!! I'm hoping to be able use whatever extra veggies I might have in order to make these again.

Thank you for your blog and inspiration to keep me going!

Wendy said...

So happy you enjoyed these! Rock on!

Blogging tips