If you are looking for delicious vegetarian recipes that help promote heart health, look no further. These dishes are not only flavorful and satisfying but also packed with nutrients to support optimal cardiovascular function. Here is a hearty dish of black bean and sweet potato enchiladas perfect for your next family dinner.
Ingredients
- 1 large sweet potato, peeled and diced
- 1 (15 oz) can black beans, drained and rinsed
- 2 tbsp olive oil
- 1 small onion, chopped
- 2 garlic cloves minced
- Salt to taste
- Black pepper to taste
- Chili powder to taste (optional)
-½ tsp cumin powder
For the Enchilada Sauce:
-1 tbsp olive oil
-2 tbsp Spelt flour or substitute with whole wheat flour or all-purpose flour
-2 cups vegetable broth
-3 tbsp chili powder
-Salt to taste
For Toppings(optional):
-Avocado slices
-chopped fresh cilantro leaves
Directions/Preparation instructions:
For the Sweet Potato Filling:
- Preheat oven to 375°F.
- Boil diced sweet potatoes in a pot until tender for about seven minutes.
- Once cooked through, remove from heat, drain excess water & set aside.
- Heat olive oil in a skillet over medium heat & sauté onion until soft; then add garlic stir till fragrant.
- Add the drained cans of beans into the pan with onions & garlic mixture stirring occasionally – continue cooking it on low heat for another five minutes until everything is slightly mashed up together.
6.Add boiled sweet potatoes into the blender along with chili powder,cumin,salt,and pepper.Blend until smooth& creamy texture.(Add enough almond milk if needed).
7.Combine mashed black bean pieces along with blended sweet potato puree.
For the Enchilada Sauce:
- Heat olive oil over medium heat in a saucepan.
- Whisk flour and 2 tablespoons of chili powder into the hot oil until smooth & start stirring vigorously.
3 Gradually, stir in vegetable broth and whisk continuously to avoid lumps formation.Season with salt.Stir frequently for about 8 minutes or until thickened.
Assemble enchiladas:
4. Spread some enchilada sauce at the bottom of an oven-safe baking dish.
5. Warm up tortillas by microwaving them on high for approximately one minute.(you can also warm it up alternatively by heating them over an open flame).
6.Spoon the sweet potato and black bean filling evenly on each tortilla using big spoons.If needed,use your hands.Tightly roll each filled tortilla & place side down onto prepared baking sheet.Top with remaining enchilada sauce
7.Add avocado slices (optional)to garnish.Bake in preheated oven for about 15-20 minutes(until golden brown)Before serving sprinkle fresh cilantro leaves (optional)
Cooking time and temperature guidelines:
Preheat Oven to 375 ° F/190°C.The dish takes about approximately 45 mins to prepare including Preparation+Cooking time
My pro-tips:
-To make it more spicy add jalapeno pepper or cayenne pepper according to taste preference
-Make sure not to put too much filling inside because otherwise, they might break apart during rolling process.
-Cook extra sweet potatoes at once so you have them ready whenever there’s a craving!
-Try experimenting with different beans like pinto beans or kidney beans!
Seasoning Options:
Add your seasoning choices that suit your preference depending upon how much spice is acceptable.
Recommended Tools to Make this Recipe:
Blender,A skillet,A Saucepan,A Baking dish,and A Chefs Knife.
To sum up:
This recipe for black bean and sweet potato enchiladas is a nutrient-dense, heart-healthy meal that is also incredibly delicious. The combination of the sweet potatoes, black beans, and flavorful sauce makes this dish both satisfying and nourishing.
FAQs
What are some heart-healthy vegetarian protein sources?
Answer: Some excellent heart-healthy vegetarian protein sources include tofu, tempeh, lentils, chickpeas, black beans, quinoa, chia seeds, nuts and seeds. These foods are rich in protein and fiber as well as vitamins and minerals that support a healthy heart.
Can a vegetarian diet lower the risk of heart disease?
Answer: Yes! A plant-based diet has been shown to have numerous health benefits including reducing the risk of chronic diseases such as cardiovascular disease. Eating plenty of fruits, vegetables and whole grains can help reduce blood pressure and cholesterol levels which contribute to reduced risk for heart disease.
3.What types of fats should be included in a heart-healthy vegetarian diet?
Answer: While avoiding saturated fats is key to promoting a healthy heart it is important for vegetarians to ensure they consume appropriate amounts of unsaturated “good” fats such as omega-3 fatty acids found in flaxseeds, walnuts or algae based supplements or oils like olive oil or avocado oil that all provide added benefits when consumed regularly in moderation along with an overall balanced diet plan.
