⏱ 75 min totalRoasted Veggie Enchilada Casserole
Per 1 serving · 421 g · 14 ingredients
of a 2,000 cal day
- Protein23g15% of calories
- Carbs69g47% of calories
- Fat24g37% of calories
At a glance
One serving of Roasted Veggie Enchilada Casserole (421 g) has 576 calories, with 23 g of protein, 69 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (45% DV), dietary fiber (42% DV) and Vitamin A (61% DV). Keep an eye on sodium and saturated fat, which provide 66% and 47% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Dietary fiber42%
- Vitamin A61%
- Vitamin C86%
- Vitamin E26%
- Vitamin K61%
Good source of
10–19% of the daily value
- Vitamin B1214%
- Choline12%
Watch
20%+ of the daily value
- Sodium66%
- Saturated fat47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup chopped, Cauliflower
⅓ cup, cubes Sweet potato
⅓ medium Red bell pepper
³⁄₁₆ medium Onion
½ tbsp Olive oil
³⁄₁₆ tsp, ground Cumin seed- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅓ cup Salsa
1 ⅓ tbsp Cilantro
1 ½ tortilla, medium Flour tortillas
³⁄₁₆ can Black beans
⅓ cup Spinach
⅓ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 400°F. Line two large, rimmed baking sheets with parchment paper.
- 2
Place cauliflower and sweet potato on one pan, and bell peppers and onion on the other. Drizzle each with half of the olive oil and cumin, then season with salt and pepper.
- 3
Toss vegetables to coat, arrange in a single layer, and roast for 30-35 minutes, tossing and swapping pans halfway through.
- 4
Reduce oven heat to 350°F. Grease a 9" square baking dish.
- 5
Stir cilantro into salsa and pour one-fourth of the mixture into the bottom of the baking dish. Layer with halved tortillas to cover salsa.
- 6
Add half of the beans, a third of the vegetables, half of the spinach, and a third of the cheese. Repeat with another layer of tortillas, half of the remaining salsa, all remaining beans, half of the remaining vegetables, all remaining spinach, and half of the remaining cheese.
- 7
Finish with a final layer of tortillas, remaining salsa, vegetables, and cheese.
- 8
Cover with parchment or foil. Bake for 20 minutes, uncover, and bake for an additional 10 minutes.
- 9
Cool for 10 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (421 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 548 μg | 61% |
| Vitamin C | 77 mg | 86% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 74 μg | 61% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 209 μg | 52% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 436 mg | 44% |
| Iron | 5 mg | 66% |
| Potassium | 1,033 mg | 22% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 475 mg | 68% |
| Zinc | 3 mg | 24% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 40% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,317 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 36 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 5,470 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 96 μg | — |
| Serine | 1 g | — |
| Starch | 36 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 576 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 109minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in Roasted Veggie Enchilada Casserole?
One serving of Roasted Veggie Enchilada Casserole (1 serving) has 576 calories, which works out to 137 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Roasted Veggie Enchilada Casserole high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roasted Veggie Enchilada Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Veggie Enchilada Casserole?
1513 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Veggie Enchilada Casserole?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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