4 minutes
Enfrijoladas are usually made with meat. However, there is an exquisite vegan option that also contains a good amount of essential nutrients. Do not miss it.
Enfrijoladas are a typical Mexican dish. Normally, they are made with chicken or beef, since meat is one of the central ingredients of the recipe. But nevertheless, it is also possible to prepare vegan enfrijoladas in a simple way and obtain a fantastic result from the organoleptic point of view. As far as nutrients are concerned, they are also a source of protein.
Before we begin, it is important to note that the inclusion of legumes in the diet on a regular basis is considered essential for health. These foods should appear at least a couple of times a week. They have in their interior a significant amount of protein and essential minerals, which helps the proper functioning of the body.
Ingredients of vegan enfrijoladas
To prepare some exquisite vegan enfrijoladas, the following ingredients will be necessary:
- 6 tortillas.
- 500 grams of mushrooms.
- 2 cups of black beans with broth.
- 1 small avocado.
- Salt to taste.
Step by Step
- Blend the beans with the broth until you get a creamy and smooth sauce.
- Heat the sauce in a pan until it breaks the boil, but without overcooking. Once this is done, reserve for later.
- Next, cut the mushrooms into slices and sauté them in a 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 been reduced, set them aside as well.
- The time has come to heat the tortillas. To do this, place them in a pan for a few minutes, although this step could also be done in the microwave.
- Fill the tortillas with the mushrooms and cover them with the bean sauce.
- To serve, arrange the tortillas on a plate and place a few slices of avocado on top.
Benefits of vegan enfrijoladas
The inclusion of vegan enfrijoladas in the context of a varied and balanced diet has a series of health benefits. However, it will be necessary to ensure that there is no deficit of essential nutrients. Otherwise the body could function incorrectly, because the efficiency of physiological processes is lost.
They help delay aging
The vegetables contain a large number of phytochemicals with antioxidant potential. These elements neutralize the formation of free radicals and thus prevent their accumulation in the body’s tissues. said effect have demonstrated 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, as 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 in excess.
According to a study published in the journal Journal of Atherosclerosis and Thrombosis, maintaining a high consumption of omega-3 manages to significantly reduce the risk of developing cardiovascular pathologies. Also, it improves the parameters associated with the proper functioning of the circulation, such as blood pressure or the lipid profile.
The avocado used to make enfrijoladas is a source of these lipids. However, to meet the daily requirements, it will be necessary to ensure the presence of oily fish and seeds in the diet.
prevent anemia
Legumes have a large amount of essential micronutrients inside. It is necessary to cover 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 deficit causes anemia, according to a research published in the journal The Medical Clinics of North America.
However, it is important to note that dietary iron is poorly absorbed. Legumes are a source of it, but it is advisable to ensure its consumption together with a dose of vitamin C to enhance its availability at the intestinal level.
What’s more, 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 been able to verify, Preparing vegan enfrijoladas at home is really simple. Few ingredients and little time are necessary to obtain a really tasty result. They provide carbohydrates of the highest quality and a significant dose of fiber. For this reason, they will generate enough satiety, which increases adherence to the diet.
Finally, keep in mind that there are many different ways to include legumes in the guideline on a regular basis. They can be made in stew dishes, sautéed, in salads… Any of these options is valid to take advantage of the nutrients that they present inside and to obtain numerous benefits derived from their consumption. They should be eaten at least 2 times a week.
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