If enchiladas are one of your family’s restaurant faves, why not make a healthy version at home? This tasty dish features protein-packed black beans and edamame in a delicious red sauce. This recipe comes to us from our friends at Dole.
Cooking Tip of the Week: You can easily shred carrots using a box grater or the grating attachment of a food processor, but to save time, look for pre-bagged shredded carrots. They’re just as nutritious and typically stay fresh for several weeks.
Food for Thought: Edamame (ay-duh-MAH-may) is a fun word that means young soy beans. You’ll often see a bowl of unshelled edamame served with salt as an appetizer in Asian restaurants. This recipe calls for shelled edamame, so you can either shell the pods yourself or purchase pre-shelled beans. Look for edamame in the frozen foods section.
Family Dinner Conversation Starter: What is your favorite thing to order in a restaurant? Should we try to cook our own version at home?
For the enchiladas
1 (15 oz.) can red enchilada sauce
1 (15 oz.) can black beans, rinsed and drained
1/2 cup shelled edamame
1/2 cup shredded carrot
1/4 red bell pepper, finely chopped
3 green onions, thinly sliced
1/3 cup instant brown rice
4 (8˝ diameter) whole wheat tortillas
For the avocado crema
1 ripe avocado
Juice from 1/2 lime
1/4 cup cold water
To make the enchiladas:
Adult: Preheat the oven to 350°F.
Together: Coat an 8 x 8 baking dish with cooking spray. Spread 1/2 cup enchilada sauce in the bottom of the dish.
Kid: Place 1/3 cup sauce and half the beans in a large bowl. Mash together until a loose paste forms.
Together: Add remaining beans, edamame, carrots, bell pepper, green onions, and brown rice.
Together: Mix well and divide equally among the tortillas. Roll tortillas and arrange seam-side down baking dish.
Kid: Cover with remaining sauce.
Adult: Bake, covered for 45 minutes. Uncover and bake 10 minutes longer. Remove from oven and let dish rest for 10 minutes.
To make the crema:
Together: Combine the avocado, lime juice, and a generous pinch of salt in the work bowl of a food processor. With the motor running, add the water. Serve with the enchiladas instead of sour cream.