Brain healthy recipe: vegetable enchiladas

A simple, plant-forward meal using ingredients you may already have on hand. Easy to adapt with local vegetables and pantry staples.

Ingredients

• 2½ cups cooked squash (kabocha, butternut, or other local squash; frozen works well)
• 1 can (15 oz) black or pinto beans, drained and rinsed
• ½ cup diced onion or ~1½ cups frozen onion–bell pepper blend (a budget-friendly option)
• 1 bell pepper, diced (skip if using frozen blend)
• 2 teaspoons garlic powder or 6–8 cloves garlic, minced
• ½ teaspoon cumin
• ½ cup fresh cilantro (or 3 tablespoons dried; optional)
• 1 cup shredded cheese (such as cheddar or blend), divided
• 8 small tortillas (corn or flour)
• 1 cup salsa or 1 can (10 oz) enchilada sauce

Note: Use what’s available: zucchini, chayote, or extra greens can be added.

Optional toppings:
Greek yogurt, avocado, green onions, cilantro, jalapeños, lime

Instructions

1. Wash hands.
2. Preheat oven to 375°F. Lightly grease a 9″ x 13″ baking dish.
3. Make the filling: In a large bowl, mix squash, beans, onion and bell pepper (or frozen blend), garlic, cumin, and cilantro until evenly combined.
4. Stir in about ¾ cup of the shredded cheese.
5. Assemble enchiladas: Spoon filling onto each tortilla, roll, and place seam-side down in the baking dish. (Shortcut: layer tortillas and filling like a casserole if rolling feels like too much.)
6. Pour salsa or enchilada sauce evenly over the top. Sprinkle with remaining cheese.
7. Bake for about 25 minutes, until heated through and cheese is melted.
8. Top and enjoy: Add yogurt, avocado, or fresh herbs if available.