Vegan Enfrijoladas Recipe: Delicious and Health

Enfrijoladas are usually made with meat. However, there is an exquisite vegan option that also concentrates a good amount of essential nutrients. Do not miss it.

Enfrijoladas are a typical Mexican dish. Typically, they are made with chicken or beef, since meat is one of the central ingredients in the recipe. However, it is also possible to prepare vegan enfrijoladas in a simple way and obtain a fantastic result from an organoleptic point of view. As far as nutrients are concerned, they are also a source of protein.

Before starting, it is important to highlight that including legumes in the diet on a regular basis is considered essential for health. It is advisable that these foods appear at least a couple of times a week . They have a significant amount of proteins and essential minerals inside, which helps the body function properly.

Ingredients for vegan enfrijoladas

To prepare exquisite vegan enfrijoladas, you will need the following ingredients:

• 6 tortillas.
• 500 grams of mushrooms.
• 2 cups of black beans with broth.
• 1 small avocado .
• Salt to taste.

Step by Step

1. Blend the beans with the broth until you get a smooth, creamy sauce.
2. Heat the sauce in a pan until it comes to a boil, but without overcooking. Once this is done, reserve for later.
3. Next, cut the mushrooms into slices and sauté them in a frying pan with a splash of extra virgin olive oil . It is necessary to add a little salt so that they release all the liquid they contain inside. Once their size has reduced, reserve them as well.
4. It’s time to heat up the tortillas. To do this, place them in a pan for a few minutes, although you could also do this step in the microwave.
5. Fill the tortillas with the mushrooms and cover them with the bean sauce.
6. To serve, arrange the tortillas on a plate and place a few slices of avocado on top.

The inclusion of vegan enfrijoladas in the context of a varied and balanced diet has a series of health benefits. Now, it will be necessary to ensure that there is no deficiency of essential nutrients. Otherwise the body could function incorrectly, as the efficiency of physiological processes is lost.

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They help delay aging

Vegetables concentrate a large amount of phytochemicals with antioxidant potential inside. These elements neutralize the formation of free radicals and thus prevent their accumulation in the body’s tissues. This effect has proven to be crucial to prevent premature aging and all its consequences.

They provide omega-3

Omega-3 is one of the most important unsaturated fatty acids for the human body, since it manages to modulate inflammatory mechanisms in the internal environment. These are related to the development of chronic and complex pathologies when they are promoted excessively.

According to a study published in the Journal of Atherosclerosis and Thrombosis, maintaining a high consumption of omega-3 significantly reduces the risk of developing cardiovascular pathologies . Also, it improves the parameters associated with the proper functioning of circulation, such as blood pressure or lipid profile.

The avocado used to make enfrijoladas is a source of these lipids. Now, to achieve the daily requirements it will be necessary to ensure the presence of oily fish and seeds in the diet.

They prevent anemia

Legumes have a large amount of essential micronutrients inside. It is necessary to meet the needs of these elements to avoid alterations in the state of health.

Among them, iron stands out . It is a key mineral for the transport of oxygen through the blood. A deficiency causes anemia, according to research published in the journal The Medical Clinics of North America. 

However, it is important to note that dietary iron is not well absorbed. Legumes are a source of it, but it is advisable to ensure their consumption along with a dose of vitamin C to enhance its availability at the intestinal level.

In addition, there are certain elements such as fiber that could reduce its retention in the body. In the event that there is a deficit, it may be necessary to supplement.

Prepare vegan enfrijoladas at home

As you have seen, preparing vegan enfrijoladas at home is really simple. Few ingredients and little time are needed to obtain a truly tasty result. They provide carbohydrates of the highest quality and a significant dose of fiber. For this reason, they will generate a lot of satiety, which increases adherence to the diet.

Finally, keep in mind that there are many different ways to include legumes in your diet on a regular basis. They can be prepared in stew dishes, in stir-fries, in salads… Any of these options is valid to take advantage of the nutrients they present inside and to obtain numerous benefits derived from their consumption. They must be eaten at least 2 times each week.