Monday, November 9, 2015

Pumpkin Enchiladas {Low-FODMAP, Gluten-Free, Vegetarian}

Pumpkin Enchiladas {Low-FODMAP, Gluten-Free, Vegetarian}  /  Delicious as it Looks

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.

Pumpkin Enchiladas {Low-FODMAP, Gluten-Free, Vegetarian}  /  Delicious as it Looks

I usually make sweet things from pumpkin, especially muffins and cookies, but I was tempted to try something savory. This recipe for Pumpkin Enchiladas is inspired by 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.

Pumpkin Enchiladas {Low-FODMAP, Gluten-Free, Vegetarian}  /  Delicious as it Looks

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 recipe delicious and that it works for you.

Pumpkin Enchiladas {Low-FODMAP, Gluten-Free, Vegetarian}  /  Delicious as it Looks

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Pumpkin Enchiladas
Low-FODMAP, Gluten-free, Vegetarian
serves 2


Enchilada Sauce:
2 tablespoons organic canola oil
1 clove garlic, smashed, kept whole
2 scallions (green parts only), thinly sliced
2 tablespoons low-FODMAP all-purposed flour
   (such as my Rice Flour Blend)
1 cup unsalted 100% tomato sauce
    (I like Pomi since it does not contain onion or garlic)
1/2 cup water
1 teaspoon ancho chili powder
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper

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


  1. To make Enchilada Sauce, heat the oil in a medium saucepan over medium heat. Add the garlic and saute until browned. Remove and discard garlic. 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, ancho chili powder, 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.
  2. 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.
  3. 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.
  4. Serve with sour cream and more sliced scallions if desired.