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Black Bean and Kumara Enchiladas

60
mins
Serves
4
High Carbohydrate
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Follicular Phase
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Menstrual phase
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Ovulatory Phase
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Ingredients

  • 1 Tbsp extra virgin olive oil
  • 1 onion
  • 2 garlic cloves
  • 1 medium gold kumara
  • 1 red capsicum
  • 2 handfuls spinach
  • 1 can black beans
  • 1 can chopped tomatoes
  • 1 Tbsp tomato paste
  • 1.5 tsp ground cumin
  • 1-2 Tbsp fresh lime juice, to taste
  • 1/2 tsp kosher salt
  • 1/2 tsp garlic powder
  • 1 tsp chili powder (optional)
  • 2 tsp nutritional yeast (optional)
  • 4 whole grain tortilla wraps- see recipe (option use gluten-free)
  • Coriander Avocado Cream Sauce, to pour on top (see recipe)
  • 1 sprig of spring onion and small handful of coriander to garnish
  • Optional cheese for melting on top

Method

  1. Preheat oven to 180℃ and grab a baking dish large enough for 4 enchiladas
  2. Peel and chop the kumara into 2cm cubes, place in a small pot, cover with water and bring to the boil, cook for about 8 minutes until just tender
  3. While the kumara is cooking dice the onion and finely chop the garlic or use a garlic press
  4. Heat 1 Tbsp of oil in a large pot on medium to low heat, add the onion and cook till translucent (about 5 minutes), stirring often
  5. While the onion is cooking chop the capsicum into 1cm pieces, roughly chop the spinach, drain and rinse the black beans
  6. Add the garlic to the pot with the onions, reduce heat to low and cook till fragrant
  7. Add the capsicum, pre-cooked kumara and beans, cook for 5 minutes
  8. Add the spinach and cook till wilted
  9. Add can of chopped tomatoes and tomato paste, combine
  10. Add in your seasonings (cumin, lime juice, salt, garlic powder, chili powder, nutritional yeast), combine and leave on heat till sauce has thickened. Remove from heat
  11. Grab your oven dish and scoop about 3/4-1 cup of the mixture onto the bottom of the dish, enough to spread out in a thin layer
  12. Scoop about 1/2-3/4 cup of the mixture onto each tortilla and wrap (enough to fill), placing onto the mixture in the oven dish (fold side down)
  13. Repeat step 12 for the remaining 3 tortillas and leave a bit of filling left to spread over the top
  14. Bake tortillas for 18-20 minutes. - the top will be browning nicely
  15. While the enchiladas are baking make your coriander avocado cream sauce (see recipe)
  16. In the final 5 minutes grate some cheese on top (if using)
  17. When enchiladas are cooked, remove from oven and pour the sauce over top. Garnish with chopped coriander and spring onion
  18. Enjoy!

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