A hearty vegetarian, spicy bean and tofu
tortilla casserole.
Tortilla Casserole
4 cups cooked pinto or cranberry Beans,
drained, rinsed and partially mashed
12 corn tortillas
1 tablespoon vegetable oil
1 1/2 cups onion, chopped
4 cloves garlic, minced
1 (28-ounce) can tomatoes, undrained and chopped
2 tablespoons chili powder
1 1/2 teaspoon dried oregano leaves
1/2 teaspoon caraway seeds
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper or 1/4 teaspoon black pepper
1 (4 ounce) jar green chilies, chopped
1 pound firm-style tofu, crumbled
1 1/3 cups Monterrey Jack or cheddar cheese, grated
- Toast tortillas on oven rack at 350°F
(175°C) for 10 minutes. Set aside.
- In a deep skillet, heat oil. Add onions
and garlic, and sauté for 3 minutes. Add tomatoes and
liquid, chili powder, oregano, caraway, cumin, and pepper. Bring
mixture to a boil, reduce heat, and simmer for 15 minutes, stirring
often. Remove from heat. Add beans, chilies, and tofu. Stir well.
- Spread a thin layer of bean mixture on
the bottom of a large casserole or lasagna baking dish. Break
the tortillas and spread half on top of the bean layer. Top with
half of the remaining bean mixture. Layer remaining tortilla
pieces, followed with the remainder of bean mixture. Sprinkle
cheese on top.
- Cover tightly and bake at 375°F (190°C)
for 20 minutes.
Makes 8 servings
NUTRITIONAL INFORMATION (per serving) Servings
per recipe: 8 Serving size: 1/8 of casseroleCalories: 360 Carbohydrates:
42gFat: 12gCholesterol: 14mgProtein: 19g Fiber: 6g Sodium: 240mg
(570mg using canned beans)
FOOD EXCHANGES: 2 starch/bread 2 lean meat
3/4 fruit 1 fat
Recipe provided courtesy Michigan Bean
Commission.
