Cropedia:Black Bean and Winter Squash Enchiladas with Swiss chard

Enchiladas with Winter Squash, Swiss Chard and Black Beans - Vegetarian

'*' These items can be purchased seasonally from the UBC Farm or LFS Orchard Garden

This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.

Ingredients

1 tsp. Canola oil

½ tsp. *Garlic

1 oz. *Winter Squash

½ oz. Red onion

1 oz. *Swiss Chard, chopped

1 oz. *Carrots, diced small

1 oz. Celery, diced small

1 tsp. Chilli powder

1 tsp. Cumin powder

1 tsp. *Oregano, dried

1½ oz. *Tomatoes, diced

1 oz. Black beans, canned

1 tsp. *Cilantro

to taste Salt & Pepper

2-3 Corn tortilla

2 oz. Mozzarella cheese, shredded

1.3 tsp. Chilli flakes

Method

- Preheat oven to 350F.

- Heat oil in a skillet. Add garlic, chilli flakes and cook 1-2 minutes. Add winter squash, red onion, carrots, celery and spices. Cook over medium heat about 5 minutes or until tender.

- Add tomatoes and cook until all ingredients are tender, about 5 more minutes. Add the beans and Swiss chard. Cook another 5 minutes. Toss in the cilantro. Add salt and pepper to taste.

- Roll the ingredients in the corn tortillas and place in a baking dish. If the tortillas are a bit bridle, sprinkle them with water, wrap them in a clean handtowel and microwave for a few seconds.

- Bake in oven 10-15 minutes. Sprinkle with mozzarella cheese and chilli flakes and return to oven for 5 minutes or until the cheese is melted and begins to brown. - Remove from oven and serve.

Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc

1 serving 11.18 oz. (316.92 g)

ENERGY

Kilocalories 357.68 kcal

Protein 21.77 g

Carbohydrate 42.57 g

Fat, Total 11.69 g

FAT

Saturated Fat 6.05 g

Monounsaturated Fat 2.95 g

Polyunsaturated Fat 1.16 g

Trans Fatty Acid 0 g

Cholesterol 36.29 mg

ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 1.01 g

Omega-3 Linolenic 0.14 g

CARBOHYDRATES

Dietary Fiber, Total 10 g

Sugar, Total 5.93 g

OTHER

Weight 316.92 g

Water 0.23 L

Alcohol 0 g

VITAMINS

Thiamin 0.2 mg

Riboflavin 0.31 mg

Niacin 1.83 mg

Vitamin B6 0.39 mg

Vitamin B12 0.46 µg

Folate (DFE) 85.48 µg

Vitamin C 22.33 mg

Vitamin D (ug) 0.17 µg

Vitamin A (RAE) 439.97 µg

Vitamin A (IU) 7,693.83 IU

alpha-tocopherol (Vit E) 1.29 mg

MINERALS

Calcium 589.15 mg

Iron 2.33 mg

Magnesium 108.36 mg

Potassium 834.11 mg

Zinc 2.92 mg

Sodium 489.46 mg