low FODMAP Veggie Enchiladas

I reached out to my mom to help develop this recipe. We originally chose an Enchilada recipe of the internet and converted it to low FODMAP. It was OK. We had to change some of the Ratios of the vegetables which changes the fundamental flavour of it. I worked with my Mom to come up with a better recipe. Here’s our discussion for the direction we would take in the recipe. These are excellent options to consider to make this recipe your own and tweak the flavours so that it doesn’t ever get tired and old.

1. Adding Corn Niblets: 1 cup of canned corn (1 green serving = 1 cup).  I think the corn gives some crispness, texture.   I prefer niblets corn to mini corn cobs, better flavour.  I note frozen corn or corn on cob is too high a fob map rating.
2.  Green onion tops:  (one green serving = 1.5 cups or 2.65 oz)…Chopped up green onion is great with spinach, as it mixes in easily and enhances texture.  Green onion tops will layer more flavour. I will grab a bunch of green onions to check the weight of the green parts (will not use the whites=non fod map for whites)  as 1 1/2 cups for one Fobmap serving may be enough for your total recipe which serves 3 people.  Then the bok choy is not needed, but still an option.
Green onion tops versus baby bok choy as onion substitute.Where I shop I can only buy large quantities of baby bok choy.  It comes fresh in the produce section at grocers, but it is already bagged in sealed packages, pre-packaged due to covid.  It keeps for an age in the fridge but I prefer to use green onion instead.
3. Tomatoes:  canned 1 green serving = 3/8 cup =3.25 oz…buy whole, peeled (if you don’t like tomato skin pieces) and use them drained.  Squish them with your clean hands or break them up with a wooden spoon first.
 ~Have you tried Passatta?  This is made in Italy…tomatoes pureed and sold in a glass bottle?  It’s pure tomato, no seasoning, and is on the liquidy side so either needs thickening or reducing the volume by simmering for 30 minutes or even longer.  The 2 cups of stock in the recipe could be exchanged for 2 cups passatta?
~Have you tried Fire roasted tomatoes in a medium-sized can of (10?) ounces…It contains no seasoning of garlic or onion, just fire-roasted tomatoes, water and ascorbic acid… and these tomatoes are cut into small chunks with a few blackened bits…caramelization is adding flavour of course.  I do not drain the can, I use it all.
~Sun dried tomatoes, oil packed: 1 green serving = 3 pieces or 0.28 oz   In my experience I substitute slivered chopped pieces of sun dried tomatoes for chopped or crumbled crisp bacon to convert to vegetarian styled recipes.  In this case for 3 servings this is only a total of 0.84 ounces, 9 pieces!  Only worth it if you already have a bottle opened in the fridge!
Cherry tomatoes roasted:  green single serving= 5 or 2.65 oz.   In summer when cherry tomatoes are cheaper and plentiful I would substitute or mix the quantities in together for the other tomato styles:  Roast the cherry tomatoes to add another layer of flavour. cut the cherry tomatoes in half, roast in a medium oven (350*F) with a drizzle of oil, salt, ground pepper and sprinkling of dried oregano (45 to 60 minutes) just to remove most of the water and concentrate their flavour.  Then toss them into the sauce pot.
4. Yams (1 green serving =1 cup or 2.65 oz)  Yams would bulk up the finished dish.  Cook first or add to the sauce in the pot to cook at the same time as sauce simmers.  Peel and cut into 1/3 inch pieces; roasted first in 400*F oven about 15 minutes; and added last to finish.. or cooking in same sauce pot while simmering sauce, cook until tender (20 or 25 minutes / keep checking for doneness with a skewer…depends on size of cube).
5. Zucchini – 1 green serving 1/3 cup or 2.9 oz.  1 small/medium cut into 1/4 to 1/2 inch cubes.I would do either zucchini or yams, maybe not both together.  For me, since zucchini is a nightshade vegetable, it’s better if I don’t eat it too much or too often..But I do like it!  I avoid it for affecting my osteoarthritis, so yams and artichoke are better choices for some.  Or optionally zucchini could be subbed in exchange for artichoke.  I do like adding extra vegies as it eliminates having to make a side salad.
6. Cilantro /ParsleyI like cilantro very well washed, in small amounts (few tablepoons) very finely chopped; or if a larger quantity is required then mixed 1/2 and 1/2 with finely chopped flat-leaf or regular fresh parsley for large quantities, like when a cupful is needed.
7. Spinach (Green serving = 2.65 oz or 2 cups fresh or 1 1/2 large leaf english spinach) well washed with a little water clinging to the leaves.
8. Cheese:  1 green serving = 1.4 oz or 2 slices All of these cheeses would be good in this recipe and are the same sized serving and lactose free: Spanish Manchego; Queso Fresco, Swiss, Extra Old White Cheddar .
For Cheesy richness: Cream cheese-Lactose free : 1 green serving = 2 Tablespoons. Goat cheese, chevre-plain: 1 green serving = 1 Tablespoon (1.41 oz)Feta cheese: 1 green serving = 1 T. (1.4 oz). Goat feta is more creamy and less salty generally than cow feta. Pecorino style (hard cheese): one green serving = 1/3 cup grated.
9. Whipped cream: 1 green serving= 1/2 cup (125 mL or 2.12 oz)…mmm adding some plain un-whipped cream, just 2 or 3 tablespoons, would add richness and make sauce less acidic.  Due to the high fat content (30%-35%) whipping cream (unlike milk) doesn’t normally “break” (curdle) from the heat of the sauce, so just make sure to add it last, but first using a small bowl…temper (heat up) the cream with some hot sauce from the pot first, to heat it up and stirring well when you add it back to the pot.
10.Sour cream A green single serving is 2T or 1.14 oz. The sour cream in the recipe could be increased by 2T to 6T for 3 servings, and not adding any extra on to the served plate. Or cheat and use lactose free and you are good to have some on the plate too!

My mom ended up Creating this recipe based on the original recipe and our above discussion:

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4.50 from 8 votes

low [FODMAP] Veggie Enchiladas

Meatless mondays, will finally destroy Taco Tuesdays! (Because you won't stop eating these Enchiladas even as leftovers! Well, that's the idea… This is generation of one of our journey to translate this recipe from it's inspiration to a low FODMAP hit. Please

Prep Time30 minutes mins

Cook Time20 minutes mins

Course: Dinner

Cuisine: Mexican

Keyword: Enchiladas, vegetarian

Servings: 3 people

Calories: 788kcal

Ingredients

Optional Butter

• 1 tbsp butter Use to oil 6" x 9" pan

Enchilada sauce

• 3 tablespoons Butter
• 4 tablespoons corn starch
• 2 tablespoons tomato paste
• 1.5 cups vegetable broth Sub chicken/pork stock if you aren't vegetarian.
• 1 teaspoon apple cider vinegar or distilled white vinegar
• 2 teaspoons paprika
• 1 teaspoon cumin
• ½ teaspoon Hing sub in garlic infused oil if required
• ¼ teaspoon dried oregano
• ¼ teaspoon salt
• ⅛ teaspoon ground cinnamon
• 3 grinds Freshly ground black pepper to taste

Enchiladas filling

• 1 tablespoon vegetable oil
• 1 tablespoon garlic infused oil
• ¼ teaspoon salt
• 1 4-ounce can green chilis, drained
• 6 cups  fresh English spinach ~8 oz
• 1 whole zucchini (small) 1 cup zucchini with peel on, cut into small 1/4 to 1/2 inch cubes 
• 1 whole sweet potato ~1 1/2 cups, cut into 1/3 inch pieces
• 1 4/5 cups roasted tomatotes use canned fire-roasted Aylmer Accents tomatoes (About 1/2 the can)
• 120 grams canned black beans, drained and rinsed Must be canned it's important. It's important to really rinse, and only use 120 grams
• 6 tablespoons sour cream lactose free! It's important
• Freshly ground black pepper to taste
• Salt to taste

For Serving The Finished Enchiladas

• 6 8-inch whole corn tortillas (use wheat if you can tolerate it.)
• 1 cup shredded Extra Old cheese

Optional Finishes:

• 1 handful finely chopped cilantro Washed and finely chopped for garnish if desired, added on top when ready to serve.
• Hot sauce or crushed chilli flakes If you can tolerate.

Instructions

Enchilada Sauce Directions

• Measure the cornstarch flour and spices into a bowl & place next to the stove.
• Place your tomato paste near the stove.
• In a medium-sized pot over medium heat, melt the butter.
• Pour in the flour and spice mixture. While stirring constantly with a whisk, cook until fragrant and slightly deepened in color, about 1 minute.
• Whisk the tomato paste into the mixture, cooking and stirring the tomato paste until the colour changes to a rust colour; then slowly pour in the broth while whisking constantly to remove any lumps.
• Bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer, whisking often, for about five minutes, or until the sauce has thickened a bit and a spoon encounters some resistance as you stir it.
• Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Set aside.

Enchilada Filling Directions

• Turn the oven on to 400*F. and LIghtly grease an 8 inch x 13 inch baking pan and a rimmed medium-large baking sheet, using approximately one tablespoon of vegetable oil to grease both pans. Set aside.
• Prepare the vegetables: wash, weigh, peel, and/or chop the fresh vegetables including sweet potato and zucchini; measure out canned tomatoes; drain can of green chilis., rinse black beans well and drain well.
• On a lightly greased rimmed baking sheet, place the cut up zucchini at one end and sweet potatoes at the ohter end of the baking sheet. Just keep these two vegies somewhat separated in case one takes longer to finish cooking. Using clean hands or two large spoons, toss them in 1 tablespoon of garlic oil.. Sprinkle with salt and pepper. Bake about 20 minutes, stirring after 10 minutes, and roast until tender when poked with a skewer or tip of knife. (Keep the oven on if baking the enchiladas next).
• While these veggies roast in the oven , cook the spinach on the stove top over medium heat. Cook down the spinach in a large pot with 2 tablespoons of water, frequently stirring every minute or two and turning leaves over until well wilted, 5 to 8 minutes. Cover in between stirring so it steams, then at the end remove the lid and let the excess moisture evaporate from the bottom of the pot. Don’t let it burn! Use a strainer set in the sink; drain spinach; and let cool in strainter. Press on spinach using the back of a large spoon to squeeze out extra spinach water from spinach. When spinach is fully drained and cool to touch, chop it finely. It will shrink down to less than a cup.
• Add these 3 veggies to a medium-large mixing bowl (spinach, sweet potatoes and zucchini). Add the drained black beans, canned tomatoes, drained chilis., and 6 tablespoons of sour cream. Stir to evenly combine.
• Taste it. Season to taste with salt and pepper.

Assemble enchiladas:

• Pour 1/2 cup of prepared enchilada sauce in the bottom of the prepared pan. Tilt the pan from side to side until the pan is evenly coated with sauce. This keeps the stuffed & rolled enchilada from sticking to the bottom of the pan when serving.
• To assemble your first enchilada: divide the combined mixed veggies into roughly 3 or 6 portions, depending on the size of either large or small tortillas. Spread one portion down the middle of a tortilla. Then snugly wrap the left side over and then the right side in as well. To make the wrap use the 3rd edge, at the bottom closest to you and roll it up neatly into a wrap, and nothing escapes out the sides. Place seam side down in the baking dish. Repeat until the filling is used up.
• Drizzle the remaining enchilada sauce evenly over top of all the enchiladas, leaving the very ends of the enchiladas bare. Sprinkle shredded cheese evenly on the enchiladas.
• Bake uncovered on the middle oven rack for 20 minutes.
• Remove from the oven and let the enchilada cool down for 10 minutes (to serving temperature, around 135*F). Sprinkle it with cilantro on top and serve.

Optional:

• If the cheese on top isn't golden enough for your liking, carefully transfer enchiladas to the upper rack of the oven and broil for 1 or 2 minutes, until the top is sufficiently golden and bubbly hot.
• For those liking their food hot & spicy, set out some hot sauce or crushed chilli flakes on your dining table for individualized custom heat!

Nutrition

Serving: 6g | Sodium: 2538mg | Calcium: 478mg | Vitamin C: 44mg | Vitamin A: 8263IU | Sugar: 13g | Fiber: 10g | Potassium: 976mg | Cholesterol: 72mg | Calories: 788kcal | Trans Fat: 1g | Saturated Fat: 21g | Fat: 41g | Protein: 23g | Carbohydrates: 83g | Iron: 8mg