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Low FODMAP Roasted Vegetable Enchiladas

Prepared in: 20 min

Cooked in: 40 min

Total Time: 60 min

Servings: 4

Calories: 469 kcal

Fat: 22g

Carbs: 53.1g

Proteins: 16.5g

These Low FODMAP Roasted Vegetable Enchiladas are a hearty, vibrant dish filled with roasted seasonal vegetables, beans, and a rich homemade enchilada sauce. With layers of flavor and a perfect balance of textures, these enchiladas are an ideal comfort food that fits within a low FODMAP diet. Packed with fiber and nutrients, they make for a satisfying meal any day of the week!
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Ingredients

Roasted Vegetables
  • 1 medium zucchini, diced
  • 1 medium eggplant, diced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Sea salt and freshly ground black pepper, to taste
Enchilada Filling
  • 1 cup cooked black beans (canned or freshly cooked) (don’t exceed 160 grams total, 40 grams per serving)
  • 1/2 cup corn kernels (fresh, frozen, or canned)
  • 1/2 cup shredded spinach or kale (optional for added greens)
  • 1 cup shredded low FODMAP cheese (cheddar, mozzarella, or a dairy-free option)
  • 8 corn tortillas (ensure they are gluten-free if needed)
Enchilada Sauce
  • 1 1/2 cups low FODMAP tomato sauce
  • 1/2 cup water
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon lime juice
  • Sea salt, to taste

Instructions

  1. Roast the Vegetables:
    Preheat your oven to 400°F (200°C). On a baking sheet, toss the diced zucchini, eggplant, and bell peppers with olive oil, cumin, paprika, salt, and pepper. Spread them evenly in a single layer. Roast for 25-30 minutes, stirring halfway through, until the vegetables are tender and lightly browned.
  2. Make the Enchilada Sauce:
    While the vegetables are roasting, prepare the enchilada sauce. In a medium saucepan, combine the tomato sauce, water, olive oil, cumin, chili powder, smoked paprika, lime juice, and a pinch of salt. Bring to a simmer over medium heat and let it cook for 5-7 minutes, stirring occasionally. Adjust the seasoning as needed.
  3. Prepare the Enchilada Filling:
    In a large mixing bowl, combine the roasted vegetables, black beans, corn, and spinach or kale (if using). Stir to combine, then set aside.
  4. Assemble the Enchiladas:
    Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish. Warm the corn tortillas in the microwave for 20-30 seconds to soften them. Spoon a generous amount of the vegetable mixture onto each tortilla, then roll them up tightly and place seam-side down in the baking dish.
  5. Top with Sauce and Cheese:
    Pour the enchilada sauce evenly over the rolled tortillas, making sure they are all covered. Sprinkle the shredded cheese evenly on top.
  6. Bake:
    Bake in the preheated oven for 20-25 minutes, until the cheese is melted and bubbly, and the enchiladas are heated through.
  7. Serve:
    Allow the enchiladas to cool for 5 minutes before serving. Top with fresh cilantro, lime wedges, or a dollop of low FODMAP sour cream for extra flavor if desired.

Tips & Low FODMAP-Friendly Notes

  • Roasting Vegetables: Feel free to adjust the vegetables based on what’s in season or what you prefer. Sweet potatoes, carrots, or mushrooms could be great additions!
  • Beans: Black beans are used here, but other low FODMAP beans, such as kidney beans, can be substituted if you prefer.
  • Cheese: You can use dairy-free cheese for a completely plant-based version. Make sure to use a brand that melts well.

Bon appétit

These Low FODMAP Roasted Vegetable Enchiladas are perfect for a cozy, satisfying dinner that’s rich in flavor but gentle on the digestive system. With a combination of roasted vegetables, hearty beans, and a flavorful homemade sauce, they’ll become a family favorite, even for those who don’t follow a low FODMAP diet! Perfect for meal prep or sharing with friends—enjoy! 🌶🍅

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