Black Bean & Lentil Enchiladas

Black beans, lentils, and quinoa come together in these flavor-loaded vegan enchiladas, drenched in savory enchilada sauce and topped with luscious cashew cheese.

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These delicious Black Bean & Lentil Enchiladas are plant-based, high in protein, and satisfying for the whole family. The hearty filling is made up of seasoned onions and peppers, black beans, lentils, and quinoa wrapped in healthy whole-grain tortillas, then smothered in your favorite enchilada sauce, and topped with a homemade cashew cheesy sauce.

This recipe is perfect for weeknight meals, meal prep, or family gatherings. Try it topped with our Fresh Pico de Gallo and a side of baked whole-grain tortilla chips.

What Makes These Enchiladas Stand Out

Whole Food, Plant-Based Ingredients:

Eating a whole food, plant-based diet may improve health and longevity, help ease menopausal symptoms, and prevent disease.

To keep this truly WFPB, make it oil-free by cooking the onion and bell pepper on a non-stick pan, or add a tablespoon of water to the pan to prevent sticking. Choose whole food, minimally processed enchilada sauce, or make your own from scratch.

Completely Vegan:

This recipe leaves dairy and meat out of the equation, opting for a blend of plant-based proteins and a creamy cashew-based cheesy sauce. Want to make it extra cheesy? Double the sauce ingredients and drizzle it over the filling inside each enchilada before rolling them up.

Protein-Power Combo:

Getting lots of protein in menopause is so important to keep hunger and cravings in check, reduce muscle loss, and keep energy high. The combination of lentils, black beans, and quinoa creates a protein powerhouse that can help keep you fueled and satisfied throughout the day.

Ingredients That Support Hormone Health

Black Beans: We love fiber-rich beans of all kinds because they help with digestion and regulate blood glucose levels (to prevent energy crashes). Plus, they are a good source of protein and iron, making them great for maintaining muscle mass. Did you also know that beans contain phytoestrogens? Phytoestrogens mimic estrogen in the body, potentially helping to ease menopause symptoms like hot flashes.

Lentils: These legumes are high in antioxidants and contain a significant amount of protein, iron, zinc, and folate, which makes them wonderful for hormonal health. Lentils are shown to have a number of health benefits, including potentially lowering cholesterol, blood pressure, and the risk of diabetes.

Quinoa: Cooked quinoa is versatile and unique. It can be used in a variety of recipes and is a healthy replacement for white rice or pasta. It also stands out as a complete protein. This means it contains all nine essential amino acids necessary for our bodies to thrive. High in protein and fiber, it also is an excellent source of magnesium, iron, and zinc.

Onion and Garlic: Two commonly used ingredients for adding flavor and nutrients in cooking are onion and garlic. But there is more value in them than you might think. They contain compounds that may help reduce cancer risk, protect heart health, and boost immunity.

How to Make Black Bean & Lentil Enchiladas

See the full recipe card with measurements and instructions below.

What You’ll Need

Filling Ingredients:

• olive or avocado oil (or water to prevent sticking)
• brown or green lentils (canned or cooked)
• black beans (canned)
• quinoa
• red onion
• red bell pepper
• garlic cloves
• cumin
• chili powder
• smoked paprika
• salt & pepper
• fresh lime juice
• enchilada sauce

For Assembly:

• whole grain flour or corn tortillas
• cilantro
• green onions

Cashew Cheesy Sauce:

• raw cashews
• vegetable broth
• garlic clove
• fresh lime juice
• cumin
• salt & pepper

How to Make this Recipe

1. Preheat oven to 375℉ (190℃) and grease a large 9×13 inch casserole dish.

Make the Filling:

1. Heat oil in a large skillet over medium-high heat. Add the onion and bell pepper and sauté until softened. Add the garlic, cumin, chili powder, smoked paprika, salt, and pepper and cook until fragrant.

2. Stir in lentils, beans, quinoa, and lime juice. Add ⅓ cup enchilada sauce. Heat through and taste to adjust seasonings. Add more salt, pepper, cumin, or chili powder if desired.

Assemble & Bake:

1. Spread a thin layer of enchilada sauce on the bottom of the casserole dish. One by one, spoon the filling into the tortillas. Roll up and place them seam-side down into the casserole dish.

2. Pour the remaining enchilada sauce over the top.

3. Cover with foil and bake for 20 minutes. Uncover and bake for another 10 minutes.

Make Cashew Cheesy Sauce:

1. During the last 10 minutes of cook time, blend all of the ingredients for the cashew cheesy sauce in a high-speed blender. (Sauce will be very thin.)

2. Warm the cashew cheese sauce on medium heat for a few minutes in a saucepan stirring constantly until it thickens. Remove from the heat and set aside.

Serve:

1. Pour the cashew cheesy sauce over the enchiladas. Serve topped with cilantro and green onion.

Notes & Storage

Storage: Keep these stored in an airtight container in the refrigerator for up to four days. To freeze, store each enchilada individually in freezer-safe storage bags. Thaw in the refrigerator overnight, or defrost in the microwave. Reheat the enchiladas in the oven or microwave.

Notes:

• Lentil Options: If canned lentils are not readily available, you can cook lentils a day ahead. Use about ½-¾ cup dry brown or green lentils to make 1½ cups cooked.
• Make Ahead: Chop the onion and bell pepper, prepare the lentils (if using cooked), and make the quinoa a day ahead to save time in the kitchen. The cashew cheesy sauce can be blended a day ahead and heated up right before it is poured over the enchiladas.
• Turn up the Heat: Make it spicier by throwing some chopped jalapeños or red pepper flakes into the filling mix. Top with sliced jalapeños and hot sauce before serving.
• Tortilla Options: Use soft taco-sized whole grain flour tortillas, or use small corn tortillas. Because corn tortillas tend to be on the smaller side, it will likely take twice as many. You can even create a casserole-style dish by layering flat corn tortillas with the enchilada filling, rather than rolling them up.
• Extra Cheesy: To make this cheesier, you can use vegan cheddar cheese or extra cashew cheese sauce inside each enchilada (just double the sauce ingredients). Sprinkle vegan cheddar cheese on top before baking, or sprinkle it with nutritional yeast.