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Enchilada Casserole
Enchilada Casserole

This filling and flavorful casserole is perfect for a family meal, when company visits, or just when you want delicious leftovers for the week. Instead of using cheese as a thickener and topping for this casserole, I use oil-free corn tortillas.

1 medium yellow or white onion, chopped (about 2 cups)

1 medium red bell pepper, seeded and chopped (about 1½ cups)

1 tablespoon finely chopped garlic (4 to 5 medium cloves)

2 teaspoons chili powder

1 teaspoon dried oregano

1 can diced tomatoes (14.5 ounces; about 1½ cups), undrained

1 can cooked black beans (15 ounces; about 1½ cups), drained and rinsed

1 medium zucchini, sliced (about 2 cups)

1 cup corn kernels

5 cups coarsely chopped greens (kale, collards, or Swiss chard)

3 to 4 six-inch corn tortillas cut into ½-inch squares

1 to 2 six-inch corn tortillas cut into small rectangular “chips”

Chopped cilantro and/or avocado for garnish (optional)

1. Heat 1 tablespoon of water in a large frying pan or soup pot over medium-high heat. When the water starts to sputter, add the onion and bell pepper, and cook while stirring for about 5 minutes. Reduce the heat to medium, and add the garlic, chili powder, and oregano, and cook for 2 minutes more, adding a little water, as needed.

2. Stir in the tomatoes, beans, zucchini, corn, greens, and the 4 cut-up corn tortillas, then cover and cook for 5 minutes, stirring halfway through.

3. Preheat the oven to 375°F. Set aside a 9×13-inch casserole dish.

4. Place about 1 cup of the cooked vegetables into a blender and blend briefly (add a little water if the mixture is too thick to blend). Stir this back into the cooked vegetables.

5. Spoon the mixture evenly into the casserole dish and scatter the remaining 1 to 2 cut-up corn tortillas on the top. Bake uncovered for 15 minutes. Let stand for 5 minutes before serving.

Preparation: about 25 minutes;Cooking: 12 minutes (stovetop), 15 minutes (oven); Serves: 6 to 8 (makes about 7½ cups)

Cathy Fisher
Cathy Fisher

Cathy Fisher has become a featured recipe expert for the NHA and is the creator of, a blog that offers recipes and information on how to eat a health promoting, plant-based (vegan) diet. Cathy’s education and experience are grounded in her work with the McDougall Program (2006-present) and True North Health Center (2010-present), where she regularly teaches cooking classes to in-patient clients. Cathy graduated with her BA in Psychology, going on the earn a credential in Early Childhood Education and a certification in Nutrition Education. Cathy enjoys presenting to groups and giving people the practical skills they need to successfully shift to a healthier diet.

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