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  • Jennifer Coatanroch

Veggie Enchiladas

Updated: Apr 30, 2021

(Vegan, gluten free option, soy free, nut free)

Recipe by: Jennifer Coatanroch, La Vie Plenty

Enchiladas and tacos are definitely one of my all-time favorite foods. Especially because you can literally take anything you have on hand to make this meal delicious.

I love going to the market without an exact plan on what I'll be buying for produce, and then I can explore what is in-season and what is local. Foods that are in-season and that have travelled the least distance are always the healthiest and most full of nutrients. The longer the food sits on a truck, the more nutrients it loses along the way. So if not much is in-season where you are, definitely go explore the frozen food aisle!

There are so many great vegetable combinations that work great with this: butternut squash, leeks, broccoli, swiss chard, artichokes...mix and match and experiment!

This sauce comes together SO easily and quickly. I adapted this recipe from an old Forks Over Knives classic, and this adapted recipe has been a family favorite for many years. Add everything to the pot all at once, whisk everything together really well, heat, and let the sauce thicken. So good!

While the sauce is thickening, sauté the veggies and pre-heat the oven. I sauté them in vegetable stock or water to eliminate the extra calories from unnecessary oil. The sauce has enough flavor, you won't even miss the oil.

There are a few steps in the recipe, but there is not much prep. So it might look like a lot, but it really comes together super easy.

Next up: Prepare and roll your enchiladas! First, a layer of beans, then a scoop of vegetables, and next a sprinkling of non-dairy cheese. Roll them, and line them up in your baking dish. You can also accommodate picky eaters pretty easily with a recipe like this ( dear son). I skip the beans for him, and only give him cheese and the vegetables that he'll eat. Choosing my battles!

I like using whole wheat tortillas just to up the nutrient value even more, but definitely use what your family enjoys. I also like the texture of a corn tortillas, but they aren't as easy to roll.

Top the enchiladas with the sauce, arrange the remaining vegetables, and add a sprinkle of cheese. Delicious looking, right?!

In 20 minutes, dinner is served!

If you try this recipe, please leave a comment and let us know what you think!!

And make sure to follow us on Instagram and Facebook for all of our healthy living posts. xo

Bon Appétit, and Happy Cooking!


Veggie Enchilada's

Vegan, Gluten free option, Nut free, Soy free


Prep time: 15 minutes

Cooking time: 40 minutes

Yield: 8 servings (1 enchilada= 174 kcal) _________________________________________



  • 16 oz. tomato sauce

  • 2 cups vegetable broth

  • 1 tsp chili powder

  • ½ tsp onion powder

  • ½ tsp garlic powder

  • 1 tsp cumin

  • ½ tsp oregano

  • ¼ tsp salt

  • 3 tbsp arrowroot powder


  • 8 tortilla’s (gluten free if necessary)

  • ½ cup vegetable broth

  • ½ large onion, sliced lengthwise, from root to stem*

  • 1 medium head of cauliflower, cut into florets

  • 5 large handfuls baby spinach

  • 1 cup vegan refried beans

  • ½ cup shredded cheese

*cut the onion in half (halve onion through root end and stem end), peel the outer layer, place the flat side on the cutting board, and slice lengthwise

Topping ideas: diced avocado, green onions, cilantro...


  1. Preheat the oven to 350 degrees.

  2. For the sauce, place all ingredients in a medium saucepan and mix well with a whisk. Heat over medium heat for about 5-8 minutes (the sauce will thicken), stirring occasionally with the whisk. Set aside while you finish preparing the enchilada’s.

  3. While the sauce is cooking, prepare the vegetables. In a large sauté pan, heat ¼ cup of vegetable broth over medium heat. Add the onions, and cook for about 3 minutes, until softened. Add the cauliflower and ¼ tsp salt, mix well, reduce the heat to low, and cover with a lid (add more vegetable stock if needed). Cook for an additional 5-7 minutes (until the cauliflower can be pierced easily with a fork). Add the spinach, mix well, and cover. Cook for an additional 2 minutes. Once cooked, set aside.

  4. To prepare the enchilada’s, pour about 1 cup of the enchilada sauce into a 9x13 baking dish (enough to cover the bottom). Place the 8 tortilla’s in a pile on your work surface. Filling one tortilla at a time, spread 2 tbsp of refried beans, ½ cup of the vegetable mixture, and a sprinkle of cheese (about 1 ½ tsp). Roll the tortilla, and place in the baking dish seam side down. Repeat this process for the remaining 7 tortilla’s. Once finished, top the tortilla’s with more enchilada sauce, sprinkle any remaining vegetables over the top, and a final sprinkle of cheese over the top. Cover the dish with a piece of parchment paper, and then top with a piece of aluminum foil. Bake in the preheated oven for 20 minutes.

Bon Appétit!


Nutrition Facts Servings: 8.0 (1 enchilada)

Amount Per Serving:

calories 174

% Daily Value *

Total Fat 3g 5%

Saturated Fat 1g 6%

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Trans Fat 0g

Cholesterol 5mg 2%

Sodium 767mg 32%

Potassium 217mg 6%

Total Carbohydrate 27g 9%

Dietary Fiber 4g 15%

Sugars 5g

Protein 7g 15%

Vitamin A 41%

Vitamin C 68%

Calcium 8%

Iron 7%*

The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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