Pumpkin, Rice, and Bean Enchiladas

PREP: 30 minutes BAKE: 20 minutes OVEN: 400°F MAKES 4 servings

• Nonstick cooking spray
• 2 teaspoons olive oil
• 1⁄2 cup chopped onion
• 1 fresh jalapeño chile pepper, seeded and finely chopped*
• 1 15-ounce can pumpkin
• 11⁄2 to 13⁄4 cups water
• 1 teaspoon chili powder
• 1⁄2 teaspoon ground cumin
• 1⁄4 teaspoon salt
• 1 15-ounce can no-salt-added red kidney beans, rinsed and drained
• 11⁄2 cups cooked brown rice
• 1⁄2 cup shredded reduced-fat Monterey Jack cheese with jalapeño peppers (2 ounces)
• 8 6-inch corn tortillas, softened**
• Pico de gallo or salsa (optional)

1. Preheat oven to 400ºF. Coat a 2-quart rectangular baking dish with cooking spray; set aside. In a medium saucepan heat oil over medium-high heat. Add onion and chile pepper; cook and stir until onion is tender. Stir in pumpkin, 11⁄2 cups of the water, the chili powder, cumin, and salt. Cook and stir until heated through. If necessary, stir in enough of the additional 1⁄4 cup water to reach desired consistency.
2. In a large bowl coarsely mash drained beans with a fork or potato masher. Stir in half of the pumpkin mixture, the cooked rice, and 1⁄4 cup of the cheese.
3. Spoon a generous 1⁄3 cup bean mixture onto each tortilla. Roll up tortillas; place, seam sides down, in the prepared baking dish. Pour the remaining pumpkin mixture over tortillas.
4. Bake, covered, for 15 minutes. Sprinkle with the remaining 1⁄4 cup cheese. Bake, uncovered, for 5 to 10 minutes more or until heated through. If desired, serve with pico de gallo.

PER SERVING: 383 cal., 7 g total fat (2 g sat. fat), 8 mg chol., 286 mg sodium, 67 g carb., 17 g fiber, 17 g pro.


Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.


To soften tortillas, wrap in microwave-safe paper towels. Microwave on 100 percent power (high) for 45 to 60 seconds or until warm.

make it vegan

Substitute soy cheese for the Monterey Jack cheese with Jalapeño peppers.