Name: Vegetarian Enchilada Casserole
Total time: 60 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 cup chopped onion; 0.75 cup chopped poblano peppers; 6 cloves garlic, minced; 1 medium yellow squash, halved and sliced (1/4 inch); 1 medium zucchini, halved and sliced (1/4 inch); 1 cup fresh corn kernels (from 2 ears); 1 cup pico de gallo; 0.5 teaspoon salt; 1 15-ounce can no-salt-added pinto beans, rinsed; 1 15-ounce can no-salt-added black beans, rinsed; 8 6-inch corn tortillas; 1.5 cups shredded pepper Jack cheese; 1 avocado, diced; 0.5 cup scallions; 0.5 cup reduced-fat sour cream

Active Time:

25 mins

Additional Time:

35 mins

Total Time:

1 hr

Servings:

Yield:

1 9x3-inch casserole

Nutrition Profile:

High-Calcium Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

How to Make Vegetarian Enchilada Casserole

We ditched the meat and loaded up on the veggies for this vegetarian enchilada casserole. This crowd-pleasing casserole is easy to make, and it can be easily tailored for heat lovers or the spice averse. Here's how we make it:

Make the Filling

The filling starts with onion, garlic, poblano peppers, zucchini, summer squash, fresh corn and pico de gallo. The ingredients are cooked together to build flavor and release moisture so the casserole isn't too soggy coming out of the oven. Pico de gallo is a raw salsa that offers fresh, bright flavors. You can make your own, or use store-bought. Look for pico de gallo in the produce section where refrigerated products like dips are sold. While fresh corn offers the sweetest flavor, frozen corn kernels can be used in its place.

Build the Layers

Once the filling is made, it's time to assemble. This casserole is layered (like lasagna) with corn tortillas, with the veggie filling nestled in between. It's helpful to spray your baking dish before you begin the layering process to prevent sticking. A small amount of the filling goes between the first layer of tortillas and the baking dish to prevent burning and to moisten the tortillas. Unlike lasagna, there will be some gaps in the tortilla layers—that's OK. Next, half of the remaining filling goes on top of the first layer of tortillas, then the process is repeated. The final layer of cheese is placed on top for some ooey-gooey goodness.

Bake the Casserole

The casserole is baked in a 350°F oven until the cheese is bubbly, which takes about 25 to 30 minutes. It's best to let the casserole sit for about 10 minutes before slicing it up and adding the garnishes.

How to Adjust the Spice Level

Some like it hot, some don't. Luckily, it's easy to turn the spice level down (or up!) in this recipe.

Make It Less Spicy

Poblano peppers are generally mild, but if you want to avoid the heat, you can use green or red bell peppers in their place. Look for mild pico de gallo and use Monterey Jack cheese in place of the pepper Jack.

Turn Up the Heat

For some metabolism-boosting heat, add a minced jalapeño to the poblanos and look for hot pico de gallo. For added flavor and heat combined, a teaspoon or two of chili powder will spice things up.

Can I Make Vegetarian Enchilada Casserole Ahead?

Absolutely. Assemble the casserole through Step 2. Cover and refrigerate for up to 24 hours, then bake as directed.

Additional reporting by Hilary Meyer

Ingredients

2 tablespoons extra-virgin olive oil
1 cup chopped onion
¾ cup chopped poblano peppers
6 cloves garlic, minced
1 medium yellow squash, halved and sliced (1/4 inch)
1 medium zucchini, halved and sliced (1/4 inch)
1 cup fresh corn kernels (from 2 ears)
1 cup pico de gallo
½ teaspoon salt
1 15-ounce can no-salt-added pinto beans, rinsed
1 15-ounce can no-salt-added black beans, rinsed
8 6-inch corn tortillas
1 ½ cups shredded pepper Jack cheese
1 avocado, diced
½ cup scallions
½ cup reduced-fat sour cream

Directions

Preheat oven to 350°F. Heat oil in a large skillet over medium-high heat. Add onion, poblanos and garlic; cook, stirring occasionally, until softened, 4 to 5 minutes. Add squash, zucchini, corn, pico de gallo and salt; cook, stirring occasionally, until the liquid comes to a simmer, 5 to 6 minutes. Simmer, stirring occasionally, until the liquid reduces by half, about 2 minutes. Remove from heat; stir in pinto beans and black beans.
Coat a 9-by-13-inch baking dish with cooking spray. Spoon one-third of the vegetable mixture into the prepared dish. Top evenly with 4 tortillas. Repeat with half the remaining vegetable mixture and the remaining 4 tortillas. Top with the remaining vegetable mixture. Sprinkle evenly with cheese.
Bake until the cheese is bubbly, 25 to 30 minutes. Sprinkle evenly with avocado and scallions. Dollop with sour cream.

Originally appeared: EatingWell.com, February 2020; updated October 2022

Nutrition Facts (per serving)

357	Calories
17g	Fat
42g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 357
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 9g	33%
Total Sugars 7g
Protein 14g	28%
Total Fat 17g	22%
Saturated Fat 6g	31%
Cholesterol 25mg	8%
Vitamin A 622IU	12%
Vitamin C 21mg	24%
Folate 101mcg	25%
Sodium 468mg	20%
Calcium 281mg	22%
Iron 3mg	15%
Magnesium 85mg	20%
Potassium 670mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.