Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hour
Yield: 4 servings
As gout sufferers, the mere mention of an enchilada meal may raise some big red flags. Fortunately, we’ve found the best enchilada recipe you can finally enjoy without fear of those horrible gout flare-ups.
Of course, our enchilada is NO ordinary enchilada. For this special treat, we’re going 100% vegetarian for a healthy meal high in proteins and packed full of flavor. This recipe will surely leave you talking about it with your friends for weeks. that you’ll keep talking about for weeks.
I’ve been wanting to make enchiladas for years (far too long, I know!). However, I believe that all of my searches for the perfect way to consume tasty vegetarian enchiladas without fear of repercussions from my gout symptoms have led me to the perfect Vegetarian Enchilada Recipe!
When it comes to enchiladas, the possibilities for filling them are limitless. This vegetarian dish absolutely hits the nail on the head. It truly is the Best Vegetarian Enchiladas, and I can’t wait to show you how to make them!
The Truth About Beans and Gout-Friendly Diets
There’s quite a lot of misinformation about including beans as part of your gout-friendly food regimen. Many people claim that beans should be avoided at all costs if you suffer from gout. That’s thanks to the belief that they somehow contribute to increased levels of uric acid.
Uric acid is a chemical produced by the body when purines are broken down. Purines are mostly created by the liver, muscle, and intestine, or they are acquired through our diet. Excess uric acid is often excreted from our bodies via the kidneys or the digestive tract.
Excess uric acid causes the formation of urate crystals, which deposit in the joints and soft tissues, causing inflammation and gouty arthritis. Many people will advise reducing overall purine intake, with a particular emphasis on beans and soya, since they’re high in proteins.
Remember, foods high in protein usually have a higher purine content as well. In reality, however, studies show that vegetarian purines and soy are not associated with an increased risk of elevated uric acid or gout.
Animal purines, especially organ meats, are the only ones linked to hyperuricemia and gout. Therefore, if you have gout, you should replace animal-based protein diets with beans and other plant-based proteins.
The Ultimate Gout-Friendly Vegetarian Black Bean Enchilada
Amazing vegetarian enchiladas with homemade red sauce and fillings of black beans, broccoli, bell pepper, and spinach. My preferred recipe for enchiladas! The recipe makes 8 enchiladas, which is about enough for 4 unbelievably delicious servings.
- 1 chopped red bell pepper
- 1 bunch of broccolis or 1 small head of cauliflower, florets removed and cut into bite-sized pieces (approximately 1 pound).
- 2 cups of fresh enchilada sauce.
- 2 teaspoons of olive oil.
- 1 cup of small red onion, chopped.
- 1 teaspoon of cumin powder.
- Black pepper (freshly ground), to taste.
- 8 tortillas made of whole wheat, each measuring around 8″.
- A handful of finely chopped cilantro for garnish.
- A handful of scallions for even more garnish!
- ¼ teaspoon of cinnamon, ground
- 5 – 6 oz. baby spinach (about 5 cups, packed).
- 1 can (15 ounces) drained and rinsed black beans, or 1 ½ cup cooked black beans
- 1 cup split shredded Monterey Jack cheese
- ½ teaspoon sea salt, to taste
Step-By-Step Recipe Instructions
- Set one rack in the middle and one in the upper third of the oven and preheat it to 400 degrees. Grease a 9 by 13-inch pan with a little cooking spray or olive oil.
- Warm the olive oil in a large skillet over medium heat until it begins to boil. Add the onions and season with salt. Cook, stirring frequently, for 5 to 7 minutes, or until the onions are soft and transparent.
- Reduce the heat to medium-low and mix in the broccoli and bell pepper. Cover the skillet (you can also use a baking sheet). Cook for 8 to 9 minutes, stirring occasionally, or until the broccoli is brighter green and just beginning to turn golden on the edges.
- Cook the cumin and cinnamon in the skillet for 30 seconds, or until fragrant. Stir in the spinach, a few handfuls at a time, until it has shrunk in size. Cook until all of the spinach has wilted, then repeat with the remaining spinach.
- Fill a medium mixing bowl halfway with the contents of the pan. Add the drained beans, ¼ cup cheese, and about 2 tablespoons enchilada sauce. To taste, season with ½ teaspoon salt and freshly ground black pepper.
- Start pouring ¼ cup of enchilada sauce into the prepared skillet and tilting it side to side. This should leave the bottom of the pan evenly coated.
- To prepare your first enchilada, spread ½ cup filling mixture along the center of a tortilla, then snugly wrap the left side over, followed by the right. Place it seam-side down against the pan’s edge. Continue with the remaining tortillas and filling.
- Drizzle the remaining enchilada sauce over the enchiladas, leaving the tips uncovered. Evenly distribute the remaining shredded cheese over the enchiladas.
- Bake for 20 minutes, uncovered, on the middle rack. If the cheese on top isn’t golden enough for you, carefully transfer the enchiladas to the oven’s upper rack. Then bake for another 3 to 6 minutes, or until brown and bubbling.
- Remove the enchiladas from the oven and set them aside for 10 minutes. You’ve been warned, they’re quite hot!! Sprinkle chopped cilantro and scallions along the center of the enchiladas before serving. Serve right away.
Have a Deliciously Great Time
I want you to feel confident using my gout-friendly meals while unwinding with your loved ones. In fact, these are great for spending an enjoyable evening preparing healthy meals for the rest of the week.
Let me know how it went for you if you don’t mind! Post a comment down below!