Recipe: Easy Cheesy Enchiladas

The Enchilada, A Brief History

Enchiladas are integral to Mexican culture, identity, and tradition that span millennia.1 The traditional enchilada is described by Real Academia Española as a “rolled maize tortilla stuffed with meat and covered with a tomato or chili sauce,” and the practice of rolling tortillas filled with other food dates back to the Aztec Empire (around 1300-1521).1,2 Enchilar, a Spanish verb meaning “to season with chile,” is where enchilada gets its name.1

Enchiladas appeared in the first Mexican cookbook, El Cocinero Mexicano, in 1831 and reflects an evolution of ingredients attributed to the Spanish colonialization of the Americas and the Aztec Empire, including the introduction of cheese, chicken, pork, and spicy sauces other than chili paste.2,3 Come the 19th century, enchiladas were no longer recognized as Aztec or Spanish, but rather, Mexican, and took on an identity as a national dish of Mexico.2

Enchiladas made their way into American culture via the US annexation of Texas, California, and the South-West in 1846-8, eventually leading to the popularity of Tex-Mex with enchiladas leading the way in the 1920s.2 What began as simple rolled tortillas dipped in chili sauce and filled with beans or meat or other ingredients has evolved to the different varieties eaten today with fillings ranging from meat to beans or tofu and veggies to cheese.

Since many popular enchilada recipes of today differ from the recipe’s roots, let’s remember and honor this dish’s rich history. With that, I'm excited to share this easy cheesy, version filled with veggies, plant-based protein, and of course, lots of cheese!

Easy Cheesy Enchiladas Recipe

Prep time: 10 minutes

Cooking time: 20 minutes

Makes: 8 enchiladas

Serving size: 1 enchilada

Ingredients:

•2 cans (15 ounces each) pinto beans, drained and rinsed

•1 cup salsa

•1 1⁄2 cups corn (fresh or frozen, or a 15-ounce can, drained and rinsed)

•1⁄2 cup chopped mild green chiles (4-ounce can)

•1⁄2 teaspoon garlic powder or 2 cloves  garlic, finely chopped

•1 1⁄2 cups shredded cheese

•8 whole wheat flour tortillas (10-inches) or 12  corn tortillas (6-inches)

•1 can (15 ounces) enchilada sauce

*optional toppings: green onions, black olives, avocado, sour cream, cilantro, tomatoes

Instructions:

1. Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.

2. Mix beans, corn, salsa, chiles, half of the cheese, and garlic together in a bowl.

*Don’t forget the garlic like I did in the video! :)

3. Warm each tortilla in a dry skillet and stack them on a plate. You can also place tortillas on a microwave safe plate, cover with a damp towel, and microwave for about 30 seconds.

4. Spoon about 1/2 cup of the bean mixture onto each tortilla and avoid overstuffing.

5. Roll the tortilla and place seam-side down in the baking dish.

6. Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.

7. Bake for 15 to 20 minutes, or until hot.

8. Remove from oven, add toppings of choice, and enjoy!

Notes:

•Substitute black beans or kidney beans for the pinto beans.

•Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

•Topping ideas: hot sauce, avocado, black olives, green onion, lettuce, radishes, or low-fat plain yogurt or sour cream.

•Make your own enchilada sauce or tortillas!

Recipe adapted from www.foodhero.org/recipes/easy-cheesy-enchiladas. Find more recipes like this one at www.foodhero.org/recipes/healthy-recipes.

References:

1. Hernandez, R., 2012. The Enchilada - Latino Perspectives Magazine. [online] Latino Perspectives Magazine. Available at: https://latinopm.com/features/the-enchilada-14844#.Xyxxji2z3MI.

2. Lee, A., 2019. Enchiladas, A Culinary Monument To Colonialism | History Today. [online] Historytoday.com. Available at: https://www.historytoday.com/archive/historians-cookbook/enchiladas-culinary-monument-colonialism.

3. Stephen, P., 2017. UTSA's Mexican Cookbook Collection Is Still Sizzling. [online] ExpressNews.com. Available at: <https://www.expressnews.com/sa300/article/UTSA-s-Mexican-Cookbook-Collection-is-still-12259645.php> [Accessed 6 August 2020].