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Introduction
Enfrijoladas, a cherished staple in Mexican cuisine, have been gracing dinner tables for generations. Traditionally made with a rich bean sauce and various fillings, this dish has its roots in the humble kitchens of central and southern Mexico. Our healthy version pays homage to this culinary heritage while incorporating modern nutritional considerations. By using lean ground turkey and an array of colorful vegetables in the picadillo, we've created a dish that not only honors tradition but also caters to contemporary health-conscious diners. This adaptation showcases how classic recipes can evolve to meet changing dietary needs without sacrificing the soul of the dish.
Ingredients
• 8 corn tortillas, preferably organic and non-GMO
• 2 cups cooked black beans, rinsed and drained if using canned
• 1 cup vegetable broth, low-sodium
• 1 tablespoon olive oil, extra virgin
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1 medium bell pepper, diced (any color)
• 1 medium zucchini, diced
• 1 cup textured vegetable protein (TVP), rehydrated according to package instructions
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and freshly ground black pepper, to taste
• 1/4 cup fresh cilantro, chopped, for garnish
• 1 small avocado, sliced, for serving (optional)
• 2 tablespoons plain Greek yogurt or sour cream, for serving (optional)
Step 1:
In a blender or food processor, combine 2 cups of cooked black beans with 1 cup of vegetable broth. Blend until smooth to create the bean sauce. Set aside.
Step 2:
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sauté for 3-4 minutes until softened.
Step 3:
Add diced bell pepper and zucchini to the skillet. Cook for 5-6 minutes until vegetables start to soften.
Step 4:
Stir in the rehydrated TVP, diced tomatoes, cumin, oregano, smoked paprika, and cayenne pepper (if using). Simmer for 10-12 minutes, stirring occasionally, until the mixture thickens.
Step 5:
Season the picadillo with salt and pepper to taste. Remove from heat and keep warm.
Step 6:
Warm the corn tortillas in a dry skillet or microwave until pliable, about 30 seconds per side.
Step 7:
Dip each tortilla in the black bean sauce, then fill with about 1/4 cup of the picadillo mixture. Roll up and place seam-side down on a serving plate.
Step 8:
Spoon additional black bean sauce over the enfrijoladas. Garnish with chopped cilantro, sliced avocado, and a dollop of Greek yogurt or sour cream if desired.
Q: Can I make this recipe ahead of time?
A: Yes, you can prepare the picadillo and bean sauce in advance. Assemble the enfrijoladas just before serving to prevent them from becoming soggy.
Q: Is this recipe spicy?
A: The recipe has a mild heat from the cayenne pepper, which is optional. Adjust the spice level to your preference by adding more or less cayenne.
Q: Can I freeze the leftovers?
A: While you can freeze the picadillo filling, it's best to assemble fresh enfrijoladas as the tortillas may become soggy when thawed.
• For a gluten-free version, ensure all ingredients, especially the TVP and tortillas, are certified gluten-free.
• To make this recipe vegan, omit the Greek yogurt or use a plant-based alternative.
• You can substitute the TVP with ground turkey or lean ground beef for a non-vegetarian version.
• If you can't find low-sodium vegetable broth, you can use regular broth and adjust the salt in the recipe accordingly.
• For a spicier version, add a diced jalapeño to the picadillo or increase the amount of cayenne pepper.
• Fresh tomatoes can be used instead of canned if they're in season and ripe.
• To save time, you can use pre-cooked black beans from a can, but be sure to rinse and drain them well to reduce sodium content.
Serve hot, with 2 enfrijoladas per person. Garnish with cilantro, avocado slices, and a dollop of Greek yogurt or sour cream if desired.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
Prepare the black bean sauce and picadillo filling simultaneously to save time. Warm tortillas just before assembling to ensure they remain pliable.
- Don't overcook the vegetables in the picadillo to maintain texture and nutrients.
- Adjust the consistency of the black bean sauce with extra broth if it's too thick.
- For best flavor, allow the picadillo to simmer for the full recommended time to let the flavors meld.
For a vegan version, use plant-based yogurt or omit the dairy topping. For a meaty version, substitute TVP with lean ground turkey or beef.
Serve with a side of Mexican-style rice or a light green salad. Pair with a chilled horchata or a crisp light beer.
This dish can be enjoyed year-round, but is particularly comforting in fall and winter.
Contains corn (tortillas). Optional ingredients include dairy (Greek yogurt). Ensure TVP is gluten-free if needed. Check all packaged ingredients for potential allergens.
