Black Bean and Tofu Enchiladas for the Freezer

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Recipe for Black Bean, Tofu and Vegetable Enchiladas. This recipe makes twelve individual meals that you store in your freezer until you're ready to heat them up for dinner.


  • Filling Mixture:
  • 1 cup small cut zucchini
  • 1 can (15 1/2 ounces) corn
  • 1 can (15 ounces) black beans
  • 6 ounces frozen tofu, thawed and water drained
  • 1 can (4 ounces) green chilis, diced
  • 1 cup diced onion
  • 1 1/2 teaspoons chili powder
  • 2 cups shredded Jack or pepper Jack cheese
  • 1 can (10 ounces) enchilada sauce
  • 24 medium flour tortillas
  • 4 tablespoons extra sharp cheddar cheese


  1. Makes 12 Dinners -- 2 Enchiladas Each
  2. Blanch zucchini and any other fresh raw vegetables.  Drain and let cool.  Mix all filling ingredients together.
  3. If serving on rice, prepare rice and divide between twelve freezer containers.
  4. Put 1/4 cup of filling mixture in the center of a tortilla, roll up and place seam side down on the bed of rice (or in a baking dish sprayed with cooking spray, if not using rice). Follow with a second enchilada. Spread 1 1/2 tablespoons sauce over enchiladas and sprinkle each dish with 2 teaspoons grated cheddar cheese. Wrap well and freeze.
  5. When you're ready to eat dinner, here's how to cook your enchiladas:
  6. Conventional Oven: Preheat oven to 350° F and place wrapped frozen dinner on a baking sheet. Bake for about 35 - 40 minutes or until heated through and cheese is melted, remove wrapping during last 5 minutes of cooking.
  7. Microwave Oven: Cook on high for 3 minutes, cook on medium for about 3 minutes more or until heated through.
  8. Finishing Touches: Garnish with some low or no fat sour cream and chopped cilantro before serving.