Vegan Lentil Enchiladas (Easy High-Protein Dinner)
These protein-packed vegan enchiladas are filled with seasoned lentils, sautéed vegetables, oats, and sunflower seeds, then smothered in a homemade red enchilada sauce and melted vegan cheese. Gluten-free, freezer-friendly, and deeply satisfying.
Ingredients
Enchilada Filling:
- 1 cup (192g) dry brown lentils
- 2½ cups (600g) vegetable broth
- ½ cup (70g) sunflower seeds
- 1⅓ cup (120g) rolled oats, gluten-free if needed
- 3 heaped tablespoons (120g) tomato paste
- 2 small bell peppers, chopped
- 1 medium carrot, grated
- 1 medium tomato, chopped
- 2 cloves garlic, minced
- 1 large onion, chopped
- 2 tablespoons ground chia seeds or flax seeds
- 1–2 hot chili peppers, chopped (optional, adjust to taste)
- Spice mix: ½ tbsp onion powder, ½ tbsp garlic powder, 2 tsp dried oregano, 1–2 tsp ground cumin, 1 tsp smoked paprika
- Sea salt and pepper to taste
- 1 tablespoon oil
Enchilada Sauce:
- 1 tablespoon olive oil
- 1 tablespoon gluten-free flour (or all-purpose flour)
- 2½ cups (600g) tomato sauce
- Spice mix: ½ tbsp chili powder, 1 tsp onion powder, 1 tsp garlic powder, 1 tsp ground cumin, ¼ tsp cayenne pepper
- Sea salt and pepper to taste
For Assembly:
- 12 tortillas (about 22cm / 8.5 inches)
- 7 oz (200g) vegan cheese or vegan cheese sauce
Instructions
- Rinse the lentils under cold water. Place in a pot with the vegetable broth. Bring to a boil, then reduce to a simmer. Cover and cook for 20 minutes until tender. Remove from heat, keep covered for 10 more minutes.
- While lentils cook, make the enchilada sauce: heat olive oil in a skillet over medium heat. Add spices and cook 2 minutes. Stir in flour and cook 1 more minute. Add tomato sauce, bring to a boil, then simmer until thickened, about 5 minutes. Set aside.
- In a separate skillet, heat 1 tablespoon oil over medium heat. Add onion and garlic, sauté 3–4 minutes. Add bell peppers, tomato, grated carrot, and chili peppers. Sauté 5–7 minutes. Remove from heat.
- Add oats, sunflower seeds, ground chia seeds, spices, salt, and pepper to a food processor. Blend 20–30 seconds.
- Add the sautéed vegetables and tomato paste. Blend again until combined.
- Add cooked lentils. Blend until the mixture is thick and holds together. If too loose, add more ground oats and pulse again.
- Preheat oven to 390°F (200°C). Grease a baking dish with oil.
- Spread about 2 heaped tablespoons (100g) of filling onto each tortilla. Roll up and place seam-side down in the baking dish. Repeat with all tortillas.
- Pour the enchilada sauce evenly over the rolled tortillas. Bake uncovered for 15 minutes.
- Remove from oven. Add vegan cheese sauce or shredded vegan cheese on top. Return to oven and bake another 10–15 minutes until bubbly and golden.
- Garnish with fresh cilantro. Serve hot with vegan sour cream if desired.
Notes
- Lentils: Brown lentils work best. You can use 2½ cups pre-cooked lentils or beans and skip the vegetable broth.
- Seeds: Walnuts can replace sunflower seeds.
- Flour: Chickpea flour is a good substitute for oats. Use the same weight in grams.
- Tortillas: Regular flour or gluten-free tortillas both work.
- Storage: Store covered in the fridge for 3–4 days. Freeze for up to 3 months.
- Make ahead: Prepare filling and sauce up to 2 days in advance. Assemble and bake when ready.