Vegan enchiladas

Dinner

Item Rating: 78/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		331.2
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		567.8 mg	24%
Total Carbohydrates		42.6 g	15%
	Dietary Fiber	7.6 g	27%
	Sugars	5.7 g
protein		11.4 g	22%
Vitamin D		0 mcg	0%
Calcium		142.0 mg	10%
Iron		2.8 mg	15%
Potassium		567.8 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 85 cal (28.4%)

Protein: 45 cal (15.1%)

Carbs: 170 cal (56.5%)

About Vegan enchiladas

Vegan enchiladas are a plant-based version of the traditional Mexican dish, typically made by filling corn tortillas with nutrient-dense ingredients such as black beans, lentils, sweet potatoes, roasted vegetables, and vegan cheese alternatives, then topping them with a flavorful enchilada sauce. Originating from Mexican cuisine, enchiladas date back to Aztec times when maize tortillas were used as a primary food staple. Vegan enchiladas are rich in dietary fiber, plant-based protein, and essential vitamins and minerals, depending on the specific ingredients used. For instance, black beans provide iron and folate, while sweet potatoes are an excellent source of beta-carotene and vitamin C. Generally low in saturated fat and containing zero cholesterol, vegan enchiladas make for a hearty yet health-conscious meal option.

Health Benefits

• Rich in dietary fiber from beans and vegetables, promoting healthy digestion and reducing the risk of heart disease.
• High in vitamin A from sweet potatoes, supporting immune function and vision health.
• Contains plant-based proteins from beans and lentils, aiding muscle repair and overall growth.
• Low in saturated fat and cholesterol-free, contributing to heart health.
• Packed with antioxidants like vitamin C and beta-carotene, which combat free radicals and support skin health.

Dietary Considerations

Allergens: Contains soy (if using soy-based vegan cheese or meat substitutes), wheat (if flour tortillas are used)

Suitable for: Vegan, vegetarian, dairy-free, plant-based

Not suitable for: Gluten-free (if using regular flour tortillas), soy-free (if soy products are included)

Selection and Storage

Store cooked enchiladas in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until warmed through. Pre-assembled uncooked enchiladas can be frozen for up to 2 months.

Common Questions About Vegan enchiladas Nutrition

Are vegan enchiladas high in protein?

Vegan enchiladas can be a good source of protein, depending on the ingredients used. Options like black beans, lentils, or tofu can provide 10-15 grams of protein per serving. Adding quinoa or seitan can further boost the protein content.

Can I eat vegan enchiladas on a keto or low-carb diet?

Vegan enchiladas may not be ideal for a strict keto or low-carb diet as traditional tortillas and starchy fillings like beans are higher in carbohydrates. However, you can adapt the recipe by using low-carb tortillas and replacing beans with zucchini or cauliflower for a more keto-friendly version.

What are the health benefits of vegan enchiladas?

Vegan enchiladas can be nutrient-dense, providing fiber, vitamins like vitamin C and folate, and plant-based protein when filled with vegetables and legumes. They're heart-healthy, cholesterol-free, and lower in saturated fat compared to traditional meat-filled enchiladas.

What is an appropriate portion size for vegan enchiladas?

A typical serving of vegan enchiladas is about 2 enchiladas per person, depending on the size of the tortillas and the richness of the fillings. This portion generally contains around 300-400 calories but can vary based on the ingredients.

How do vegan enchiladas compare to traditional enchiladas?

Vegan enchiladas are generally lower in saturated fat and cholesterol compared to traditional enchiladas made with meat and cheese. They also typically have more fiber when filled with beans and vegetables, though they may have slightly fewer calories per serving depending on the recipe.

Data Sources & Scientific References