Healthy vegan meals

Chickpea Enchiladas

These Chickpea Enchiladas are perfect for a busy family, they’re easy, tasty and cheap.

The tomato-based sauce is super easy to make and has just the right amount of spice. While the number of veggies and chickpeas squeezed into each wrap means they fill even the largest of holes!

You only need 8 ingredients to make them and they’re all cupboard staples making them a great last minute dinner.

easy healthy recipe

What are chickpeas? 

More traditionally in Mediterranian or Middle Eastern dishes, chickpeas are a type of legume and most commonly round and beige

Chickpeas are so versatile, you can have them for a snack, with a lunch recipe or with a dinner recipe. 

Try adding them straight to salads, roasting them with some flavouring, or using them in a recipe such as houmous or falafel.  

You can buy them in a tin ready soaked or dry. 

If you decide to use tinned just double check the label to check how much salt and sugar has been added to the liquid the chickpeas are in. 

I use tinned for this recipe but if you decide to go with the dry option make sure you soak them in cold water for 24 hours. 

I submerge them completely in water and add half more water, then leave them soaking in a lidded container and bung them in the fridge. 

Chickpeas have such health benefits that 3 heaped tablespoons is considered one of your 5 a day.

 

chickpeas

 

What are the benefits of eating chickpeas?

They’re healthy

Chickpeas have such health benefits that 3 heaped tablespoons is considered one of your 5 a day. 

One cup of chickpeas contains 14.7g of protein and around 12g of fibre. 

This is great for energy, aids in the body’s ability to grow and repair itself. A fibre rich diet also keeps us fuller for longer, aids digestion and is associated with a lower risk of several diseases such as heart disease, diabetes and stroke. 

They’re also rich in iron to support our red blood cells and vitamin b which is a form of folic acid so if you’re pregnant or trying to get pregnant definitely add some of these to your diet. 

They’re cheap

At just 35p for a tin or £3.50 for 2kg dried they are a great way to bulk out a meal without breaking the bank.

 

easy plant based recipes

 

How you can customise the Chickpea Enchiladas

The best part about this recipe is that (as with most of the meals on The Family Feed Blog) they’re completely customisable.

You can add pretty much whatever fillings you fancy at the time or whatever you have in the cupboard, some of our favourites are below.

  • Mushroom
  • Sweetcorn
  • Chickpea
  • Tempeh
  • Tofu
  • Peppers
  • Spinach
  • Aubergine 
  • Baby corn
  • Onion
  • Tomato
  • Beans
  • Courgette
  • Sweet potato

You could also customise it with the wraps you use. 

This recipe calls for white wraps but you could use wholemeal, multi-seed, sweet chilli, mixed herb, spinach, or tomato wraps to switch it up a bit. 

You could even add some fake meat but it would push up the price, calories and other nutritional info.

 

RELATED:  Tempeh Fajita Bowl

easy vegan recipes

 

How are these served? 

I sprinkled with some Violife Original Flavour Grated and grilled for an additional 5 minutes. It doesn’t melt quite like normal cheese so don’t use too much, but a little bit adds a similar taste and texture.

I served these with some Oatly Crème Fraiche and a simple salad of lettuce and red cabbage.

You can add a salad or maybe some guac but they’re definitely big enough to be served as they come. 

 

WHO ELSE ARE THESE SUITABLE FOR?

These are suitable for a vegetarian, vegan or dairy-free diet. 

For a vegetarian diet you could switch out the plant-based cheese and creme fraiche for dairy versions if you wanted to. 

Unfortunately due to using a pre-made fajita seasoning pack for time and ease these wouldn’t be considered to be suitable for a whole foods plant-based (WFPB) diet. 

However, you could substitute this for a mixture of your own. Anything with paprika and chilli flakes would probably have the same effect. 

 

RELATED: Meal Planning Tips for a Busy Family

meal planning

 

What is the nutritional info?

Calories: 273

Fat: 4.6g

Carbs: 43.9g

Protein: 10.2g

 

How many of your 5 a day are included? 

 This really depends on if you follow this recipe or customise it with other vegetables. 

Following the recipe below will give an adult 3 portions of their 5 a day, a child will get 4 potentially 5 if you switch out the chickpeas with sweet potato or butternut squash. 

 

How much does it cost? 

TOTAL COST: £8.08

COST PER PORTION: £2.02

The good news is that once you have bought some ingredients once you won’t need to buy them again for a while so next time you make these it will only cost 70p per portion!

 

 

 Click the pin image below to save this post in the plant-based recipes series for later.

  healthy plant based meal

If you try this meal or have taken some inspiration from it leave a comment below or tag me on Instagram @thefamilyfeedblog. 

chickpea enchiladas

Chickpea Enchiladas

These Chickpea Enchiladas are perfect for a busy family, they’re easy, tasty and cheap. The tomato based sauce is super easy to make and has just the right amount of spice. While the amount of veggies and chickpeas squeezed into each wrap means they fill even the largest of holes!
Prep Time 10 mins
Cook Time 40 mins
Course Main Course
Servings 4 people
Calories 274 kcal

Ingredients
  

  • 1 tin chickpeas
  • 1 tin chopped tomatoes
  • 4 peppers finely sliced
  • 4 small red onion finley sliced
  • 150 g sweetcorn
  • 1 packet Old El Paso smokey BBQ mix
  • 4 wraps
  • 28 g Violife cheese optional

Instructions
 

  • Pre-heat the oven to 200c / 390F / Gas mark 6.
  • In a pan cook the sweetcorn, peppers, onions, and chickpeas until the peppers and onions are soft.
  • Add the tinned tomato then fill the tin halfway with water and add this.
  • Once boiling add the Old El Paso mix.
  • In an oven tray add a few spoonfuls of the mixture so it covers the bottom.
  • Fill the wraps with the mixture, adding them to the oven tray as you go.
  • Add the remaining mixture on top in an even layer.
  • Cook in the oven for 20 minutes.
  • Add a light covering of the vegan cheese and grill for 10 minutes.
    chickpea enchiladas
Keyword cheap, chickpea, easy, enchilada, healthy, Vegan

 

 

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

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