If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
We’ve been having unusually warm weather lately, but I’m still in winter mode, and even hoping for at least one more snow. Our whole family had the flu last week and it was brutal. There were a few days where no one even left the bedroom, and I certainly wasn’t doing much cooking. Now that I’m feeling better, I’m catching up on my favorite comfort foods, and this Tofu and Black Bean Enchilada Skillet is at the top of the list! Each serving is packed with about 30 grams of protein, it’s easy to make and freezer friendly.
Why You’ll Love This Vegetarian Enchilada Skillet
- Hearty and filling – This enchilada skillet recipe is packed with tofu, black beans and cheese making it a filling dinner that the whole family can enjoy. Each serving has about 30 grams of protein, making it a great meat free balanced dinner. Serve with a side salad or chips and salsa.
- It’s packed with flavor – If you like enchiladas, you will love the flavor of this easy skillet dinner. It gets loaded with warm seasonings and fire roasted tomatoes. Make sure to use a well seasoned enchilada sauce for maximum flavor.
- Made in One Pot – This recipe can be made in one pot using an oven-safe skillet. If you don’t have a skillet that can go directly into the oven, you can transfer everything to a baking dish and then top with cheese before placing in the oven.
Why Your Body Will Love This Cozy Meal
- Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
- Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet. Black beans are also a great source of plant based protein.
- Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Tofu and Black Bean Enchilada Skillet Recipe Ingredients
- Tofu – I like to use this high protein, super firm tofu that I get at Trader Joe’s. I think that both Sprouts and Walmart have similar kinds. If you can’t find super firm, extra firm will work great, just make sure to press as much liquid out of it as you can before using.
- Black Beans – I used two cans of black beans, which equals about 3 cups total. Black beans can be substituted with pinto or kidney beans, if needed.
- Enchilada Sauce – I used red enchilada sauce, but green can also be used. I like the Hatch brand of enchilada sauce, but any brand can be used. The more flavor the better!
- Spices – I also like to add my own flavors to make sure the tofu isn’t bland. I added cumin, paprika, chili powder, garlic powder, onion powder, salt and pepper. If you don’t already have those spices on hand, you could use a couple tablespoons of taco or chili seasoning mix.
- Corn Tortillas – Yellow or white corn tortillas can be used in this recipe. Flour tortillas can be used, but they tend to get soft and kinda slimy once mixed with the enchilada sauce. The corn tortillas mix in nicely and hold their texture a little bit better.
- Cheese – I like to use colby jack but any kind of cheese will work. Add pepper jack cheese if you want some heat!
How To Make This Satisfying Vegetarian Enchilada Recipe
- Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
- Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
- Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
- Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Recipe Frequently Asked Questions
- This recipe is already gluten free, just make sure that the enchilada sauce you use is certified gluten free.
- Make this recipe vegan by using a vegan cheese substitute that melts well.
- Is there a substitute for the tofu? If you’d rather not use tofu in this recipe, you can use crumbled tempeh, another meat substitute, or just double the amount of beans added.
- Is this enchilada skillet freezer friendly? Yes, this meal can be frozen before or after it has been cooked. Use a freezer friendly, air-tight, container and freeze for up to 3 months. Thaw in the refrigerator or on the counter before heating, or heat from frozen.
- How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
- Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
Looking For More Vegetarian Dinner Recipes?
Mediterranean Tortellini Bake
Sweet and Spicy BBQ Chickpea Pizza
Vegetarian Pizza Casserole with White Beans and Rice
Vegetarian Fajita Rice Casserole
Easy Roasted Vegetable Pasta with Parmesan
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Description
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
- 2 tablespoons olive oil
- 1/2 medium sized yellow onion, diced
- 1 (16 oz) package super firm, or extra firm, tofu (pressed if needed)
- 2 teaspoons cumin
- 1 1/2 teaspoons paprika
- 1 teaspoon chili powder
- 1 teaspoon granulated garlic
- 1 teaspoon onion powder
- 8 (6 inch) corn tortillas, yellow or white
- 2 (15 oz) cans black beans, drained and rinsed
- 1 (14.5 oz) can fire roasted diced tomatoes, with most of the liquid drained out
- 2 cups enchilada sauce, homemade or store-bought
- 2 cups shredded colby jack cheese
- Salt and black pepper, to taste
- Chopped fresh cilantro for garnish, if desired
- Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
- Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
- Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
- Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Notes
If you want to add extra veggies to this recipe, add them in at the same time you are adding in the onion and tofu. Bell peppers, mushrooms or zucchini would be great additions.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Dinner, Vegetarian
- Method: Stovetop, Oven
- Cuisine: Mexican Inspired
The post High Protein Tofu and Black Bean Enchilada Skillet appeared first on She Likes Food.
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