Happy Meatless Monday! While I can’t say every Monday is meatless over in our household, I can say I appreciate a good vegetarian meal no matter the day of the week. Especially when it’s one likes these enchiladas that still pack a hefty protein punch with plain Greek yogurt, cheese, and black beans.
The other thing that I really appreciate about a good meatless meal is that they’re generally more frugal than meat entrées. My husband is a teacher and I’m a dietitian with a government salary, so frugality is definitely appreciated around here. Actually, almost all the ingredients that I used for this recipe can be purchased with the supplemental nutrition benefits that the program I work with provides eligible women and children.
It’s a great recipe to involve kids with preparing as well. Kids are so much more likely to eat a greater variety if you involve them in the cooking process. Let your kids take paper towels and blot moisture off the thawed frozen spinach. Or heck – let them squeeze the excess moisture out of the spinach with their bare hands! They can scoop the Greek yogurt and dump the beans into a bowl. They can stir the ingredients, help you roll the enchiladas, and the real fun part – sprinkle that delicious cheese on top! Speaking of cheese – that gooey, melted cheese won’t have anyone in your family running away from this meatless Monday dish.
Spinach and Black Bean Enchiladas
Yields: 6 enchiladas
Ingredients:
- 6 tortillas (100% whole wheat, gluten free, etc.)
- 2 (5.3 oz) containers of plain, fat free Greek yogurt
- 1 (15.25 oz) can of black beans
- 1 (9 oz) package of frozen, chopped spinach
- 1 ½ cups reduced fat finely shredded Mexican blend cheese
- ¼ teaspoon each: salt, pepper, garlic powder, cumin, chili powder, oregano
Directions:
- Preheat oven to 350 degrees Fahrenheit. Prepare a 9x13-inch baking dish with nonstick spray.
- Thaw spinach, then remove all excess moisture. This can be done by literally squeezing out the excess moisture, blotting it with paper towels, etc.
- Drain and thoroughly rinse the canned black beans.
- Combine the Greek yogurt, spinach, beans, spices, and half the cheese in a bowl. Set aside the other half of the cheese.
- Lay out the six tortillas and evenly distribute the filling between them. Roll and place seam-side down in the prepared 9x13-inch dish.
- Sprinkle the remaining cheese on top of the enchiladas.
- Bake for 20-25 minutes, or until enchiladas are warmed through and cheese is melted and bubbly on top.
