Enchilada Casserole

Enchilada Casserole

Enchilada Casserole

Course: Brunch, Lunch, Main, Miscellaneous, RecipesCuisine: Brunch, Lunch, DinnerDifficulty: Medium






  • One 454g jar salsa/taco sauce

  • One 411g can crushed tomatoes

  • 12 corn tortillas, cut in half

  • One 454g can fat-free refried beans

  • One 439g can pinto beans or black beans, rinsed and drained

  • 2 small or 1 large onion, peeled and finely chopped

  • 2 small zucchini, diced

  • 1 large red capsicum, seeded and diced

  • 1 cup corn kernels (cooked fresh or tinned)

  • 1 cup shredded reduced-fat cheddar cheese

  • ½ cup fat-free sour cream, for garnish

  • Chopped green shallot, for garnish


  • Preheat the oven to 200°C. Spray a 23cm by 35cm baking pan with cooking spray.
  • Combine the salsa and tomatoes with ¾ cup water in a medium bowl.
  • Cover the bottom of the pan with 8 tortilla halves; the tortillas may overlap. Top the tortillas with the refried beans, onions, and 1½ cups of the salsa mixture.
  • Cover with another 8 tortilla halves. Top with the zucchini, capsicum, corn, and 1 cup of the salsa mixture. Note: grilling the vegetables before using adds a delicious smoky flavour.
  • Cover with the remaining 8 tortilla halves. Top with the remaining salsa mixture.
  • Loosely cover with foil and bake for 45 minutes, until bubbling. Uncover, top with the cheese, and bake until the cheese melts, about 5 minutes. Let cool for a few minutes, then cut into portions. Serve with the sour cream, shallots and a side salad (lettuce, tomato, avocado etc.)


  • This casserole is particularly well-suited for leftovers. Freezes well.

  • Vary the spiciness with mild, medium, or hot salsa and plain or spicy refried beans. Vegetarian.
  • Adapted from: The Volumetrics Diet, Dr. Rolls.
NutritionPer Serve
Energy (kJ)1,110
Calories (kcal)265
Protein (g)14
Carbohydrates (g)48
Fat (g)3
Saturated fat (g)0
Fibre (g)10

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