Vegetarian Tofu Enchiladas make for a delicious and high protein dinner, without any meat! They are packed with protein from tofu and beans, nutrients from fresh veggies, and tons of flavor from the sauce and spices. This is a delicious dinner even meat eaters will love!
These Enchiladas are packed with delicious flavors and come out as a beautiful presentation, but the best part about these Veggie Enchiladas is that they are SO EASY TO MAKE. They require minimal simple ingredients, which you most likely have on hand. All you need is a can of beans, a can of sauce, some tofu, red pepper (or any veggie you have on hand), tortillas, and cheese, which is optional. You can stack all these pantry staples in your kitchen on your next grocery trip so that you're able to whip this up next time you're home and thinking, "Hmm, what should I make? I have no food!" Tip: Just use frozen veggies!
Tofu. For a flavorful base and protein option, this recipe calls for tofu. Press the tofu (more instructions below), and then use your hands to crumble it up into a ground meat-like consistency. The texture and flavor from the tofu makes the vegetarian enchiladas so tasty, you won't even miss the meat!
Black Beans. For extra protein and some texture. Feel free to sub these out for any bean of your choice, or leave them out all together if you don't love beans!
Red Pepper. Red Peppers add a pop of color and some sweetness to this dish. You could sub in any veggie here though; diced zucchini or corn giblets would both be delicious!
Onion & Garlic. Flavor benefits and health benefits galore!!! Did you know garlic has tons of health benefits?
Corn Tortillas. These are naturally gluten free and I love the flavor of corn-based carbs. The only catch is you must be careful when rolling up your Enchiladas, as they are known to break. Heat them up first, and be gentle! If you prefer flour tortillas, you can totally use those instead!
Enchilada Sauce/Salsa. Enchilada sauce is so flavorful and delicious I would eat it with a spoon by itself. To keep this recipe simple and ready in less than 30 minutes, it calls for store bought sauce. If you reeeallly feel like it, you can make your own, but don't say I didn't warn you! The store bought canned sauces are delicious and made with clean ingredients, and sometimes the juice just ain't worth the squeeze. Ya feel me?
Cheese. Who can resist any dish smothered in hot, melty cheese?! Certainly not me. Despite the abundance of Dairy Free recipes on The Granola Diaries, I am a cheese lover. If you are on my site and this recipe because you happen to be one of my Dairy Free readers, then you can feel free to leave out the cheese! Bake the enchiladas smothered in sauce, and then eat as is, or sprinkle with some Nutritional Yeast or Dairy Free Cheese!
Press the Tofu. Pressing your tofu drains the excess moisture that it absorbs from being stored in a container of liquid. Then, the dried tofu has more capacity to absorb your sauce and spices, and cooks more nicely. I personally will wrap the tofu in a towel and put a heavy weight on top, but if you are feeling fancy, you can actually buy a Tofu Press.
Use a good salsa/enchilada sauce. The sauce is super important in this recipe to give these Enchiladas most of their flavor. I love using the canned Red Enchilada Sauce, but you can use a Green Sauce if you prefer, or make your own if you are really feeling ambitious! In a pinch, you could also use your favorite salsa. It might be chunkier, but it'll add texture!
Be generous with spices. The spices, in addition to the Enchilada Sauce, add all the flavor to this dish. If you love garlic or cayenne, add a little extra! If there is a spice you love that is not on the recipe list, try adding it in too! Careful not to overdo it, though.
Adjust to your liking. This recipe is very forgiving, and you could easily sub out most of the ingredients and still end up with delicious Vegetarian Enchiladas! You could sub the black beans for any bean, or leave them out entirely. Sub the red pepper for another pepper, or any relatively soft veggie. You could even sub in ground meat for the tofu and enjoy these as meat enchiladas! If there is something you don't like, simply leave it out or find a substitution!
Take your time! Be patient with this recipe, both while sauteeing the filling and while baking. When you cook the ground tofu with veggies, allowing the tofu to sit for a couple minutes on the pan will actually add a ton of flavor to the final product. When you bake it, allowing the cheese to melt fully and the flavors to all meld together will also result in a better end product.
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|Prep Time||15 Minutes|
|Cook Time||15 Minutes|
- 1 Package Firm Tofu Pressed
- ½ Red Onion diced
- ½ Bell Pepper Diced
- 1 Can Black Beans
- ¼ Cup Enchilada Sauce Sub: Salsa
- 1 Clove garlic Sub: Garlic Powder
- Cumin, Cayenne, Salt, Pepper
For the Filling
- Press the tofu for at least an hour before cooking (see blog post for details). Then, use your hands to crumble it into bite size chunks.
- Dice your onions and bell peppers into small pieces. Sautee the onions in large pan over medium/high heat, until translucent (about 3 - 5 minutes). Then add the peppers, tofu, and enchilada sauce. Let the mixture sit for a couple minutes so the tofu can brown, and then stir around to cook everything. Lastly, add in the Black Beans and stir around for 2 - 5 more minutes to incorporate and warm everything.
- Now you are ready to assemble your Enchiladas! Preheat the oven to 350 and grease a 9x13 glass baking dish. Line the bottom of the pan with a couple tablespoons of enchilada sauce.
- If you are using corn tortillas, wrap them in wet paper towel and microwave them for about ~30 seconds. This moistens them so they won't break when you wrap them. If using flour tortillas, you can skip this step.
- Time to assemble! Add a couple of spoonfuls of your Tofu mixture to a tortilla with some enchilada sauce/salsa, and add cheese if you would like (also awesome if you leave it out)! Roll and place seam-side down in the baking dish. Repeat until your baking dish is full of Enchiladas.
- Now, top the Enchiladas with the remaining Sauce/Salsa and shredded cheese. Feel free to leave off the cheese for a vegan option.
- Bake, uncovered, until the cheese is melted and the ends of the Enchiladas are crispy, 10 - 15 minutes. Watch carefully to make sure they don't burn! Enjoy immediately topped with avocado slices, fresh cilantro, and some more salsa!
These enchiladas look delicious and so easy. Yum!
Thanks Tonje! Hope you love them!
I love cooking Mexican food at home especially when it looks this good. This will also make a great supper club meal to serve my friends.
Such a great supper club meal! Easy to make for lots of people at once!
Love the savory comfort food vibes in this healthy recipe! The everyday ingredients make it simple and affordable. Thanks for sharing!
Alina | Cooking Journey Blog
I love filling for an enchilada, so rich and flavorful. Would be happy to have this meal.
Thank you! So good with the tofu!
Perfect to make for my friends who are vegetarian!
That's exactly what inspired me! 🙂