Low FODMAP Pumpkin Enchiladas

Low FODMAP Pumpkin Enchiladas feature a pumpkin filling, tomato enchilada sauce and melted cheddar cheese. A delicious vegetarian and gluten-free meal.

It’s pumpkin season! Despite all things pumpkin spice being hyped to death on social media, I still love pumpkin. I’m really excited because Monash recently tested canned pumpkin from the US. See their blog post here. It turns out a 1/4 cup of canned pumpkin is low in FODMAPs, which is perfect for the recipe I’m going to share with you today.

I usually make sweet things from pumpkin, such as muffins and cookies. But I was tempted to try something savory. This recipe for Pumpkin Enchiladas is inspired by Food.com. I’m not a big fan of beans (and believe me, neither is my digestive system), but I do love and miss refried beans. The purpose of the pumpkin in this recipe is to replace refried beans. And it works! Deliciously! My husband and I were blown away with how delicious these enchiladas are.

I even came up with a very tasty, but not too spicy, Low-FODMAP enchilada sauce. It makes more than you will need for this recipe, but freezes easily for the next time you have a craving for these yummy and satisfying pumpkin enchiladas. You could even use it for beef enchiladas too. I hope you, my readers with sensitive tummies, find this Low FODMAP Pumpkin Enchiladas recipe delicious and that it works for you.

You may also enjoy this savory pumpkin recipe:

• Low FODMAP Chicken Pumpkin Curry

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Low FODMAP Pumpkin Enchiladas

Low FODMAP Pumpkin Enchiladas feature a pumpkin filling, tomato enchilada sauce and melted cheddar cheese. A delicious vegetarian and gluten-free meal.

Course Main Course

Cuisine Mexican

Keyword enchiladas, gluten-free, low-fodmap, pumpkin

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 2 people

Ingredients

Enchilada Sauce:

• 2 tablespoons FODY Garlic-Infused Oil
• 2 scallions, green parts only, thinly sliced
• 2 tablespoons gluten-free all-purpose Flour
• 1 cup Pomi 100% Tomato Sauce (or tomato puree)
• 1/2 cup water
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground black pepper

Enchiladas:

• 1/2 cup pumpkin puree
• 2 tablespoons Enchilada Sauce (see recipe above)
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 4 corn tortillas
• 4 teaspoons Enchilada Sauce
• 4 tablespoons shredded cheddar cheese
• 1/4 cup Enchilada Sauce
• 1/4 cup shredded cheddar cheese
• lactose-free sour cream
• sliced scallions, green parts only (for garnish)

Instructions

• To make Enchilada Sauce, heat the oil in a medium saucepan over medium heat. Add the scallions and saute until softened, about 2 minutes. Stir in the flour. Slowly pour in the tomato sauce while stirring. Add the water, paprika, salt, oregano, cumin and black pepper and stir well. Bring to a boil, reduce heat and simmer about 10 minutes, stirring occasionally, until slightly thickened. Remove from heat and set aside.
• To make the Enchiladas, preheat oven to 400 degrees F. Spray a shallow baking dish with cooking spray. Combine the pumpkin, 2 tablespoons Enchilada Sauce and 1/4 teaspoon each salt and pepper in a small bowl.
• Lay tortillas flat on a clean, dry surface. Spread each tortilla with 1 teaspoon Enchilada Sauce. Place about 2 tablespoons of the pumpkin mixture on each tortilla. Top each with 1 tablespoon shredded cheddar cheese. Roll tortillas up and place seam side down in prepared baking pan. Pour 1/4 cup Enchilada Sauce on top. Bake for 8 minutes. Sprinkle evenly with 1/4 cup shredded cheddar cheese and bake until melted, about 5 minutes more.
• Serve with sour cream and more sliced scallions if desired.

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