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An aerial view of a tray of vegetarian, FODMAP friendly enchiladas topped with sour cream and a tomato, avocado and coriander salsa. The tray sits at an angle on a dark backdrop and is surrounded by dark ceramic plates topped with enchiladas or seasonings and lime wedges.

FODMAP friendly vegetarian enchiladas

FODMAP friendly, vegetarian, gluten free, nut free, vegan adaptable
Serves 6-8
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Prep Time 1 hour
Cook Time 45 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 8 people

Ingredients
  

For the vegan taco mince:

  • 1 X 500 g block tofu frozen and then thawed and drained
  • 3 tablespoons olive or plain oil
  • 2 medium carrots finely sliced and chopped
  • 3 teaspoons smoked paprika
  • 2 teaspoons dried oregano
  • 2-3 teaspoons cumin
  • 1 teaspoon ground cinnamon
  • 2 tablespoons brown sugar
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons Tamari
  • 3 tablespoons tomato paste
  • 1-2 tablespoons cocoa optional but highly recommended
  • Chilli to taste
  • 2 X 400g tins of plain canned tomatoes (see notes)
  • Generous freshly cracked pepper

For the enchilada sauce:

  • 3 tablespoons (60ml) olive oil
  • 2 tablespoons gluten free cornflour
  • 3 teaspoons smoked paprika
  • 3 teaspoons dried oregano
  • 3 teaspoons cumin
  • 1-3 teaspoons ground chilli I used 2 teaspoons of Kashmiri chilli which has less heat
  • 1 teaspoon cinnamon
  • 1 teaspoon cocoa optional
  • 1 teaspoon sea salt flakes
  • 3 cups (750ml) FODMAP friendly vegetable stock
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon Tamari to taste (only if you need a salty umami kick)
  • 3 tablespoons tomato paste
  • Generous freshly cracked pepper

To finish:

  • 16 white corn tortillas
  • Freshly grated cheddar cheese smoked would be delicious
  • 1-2 large tomatoes chopped
  • 1-2 ripe avocados mashed or chopped
  • Coriander chopped
  • Sea salt flakes
  • Sour cream lactose free or vegan if you’d prefer

Instructions
 

To make the vegan taco mince:

  • Defrost your tofu as per the instructions in the Bolognese post (linked above in the notes.) Break it into little pieces, similar to the size and texture of cooked mince. Set aside.
  • Heat the oil in a large skillet over a low-medium heat until shimmering, and then add the finely chopped carrot. Cook for around 10-15 minutes, until the carrot is bronzed and shrivelled.
  • While the carrot is cooking, combine the spices, salt and cocoa in a small bowl. Open the tomatoes, measure out your tomato paste. The next few steps happen in quick succession.
  • Once the carrot is cooked, add the spices and stir thoroughly to coat. Next, add the apple cider vinegar, Tamari and tomato paste. The mixture will sizzle and evaporate rapidly as the liquid hits the pan, so work quickly. Add the tinned tomatoes and stir thoroughly to combine fully before seasoning for taste.
  • Add the tofu ‘mince’ to the skillet and stir thoroughly to coat. Allow to cook for around 5 minutes or until the tofu has completely taken on the colour of the sauce. This mince can be used to fill tacos straight off the bat, or you can follow along to make it into enchiladas.

To make the enchilada sauce:

  • Measure your spices, cocoa and salt into a small bowl, prepare the stock and have the liquid ingredients at hand. This recipe moves quickly once it gets going.
  • Heat the oil over a low-medium heat in a large skillet (I see no reason why you couldn’t just decant the tofu mince and reuse the same one – more flavour, less dishes.) Once the oil is shimmering, add the cornflour and use a spatula to combine. At first the mixture will seem dry, but eventually the flour will start to bubble up and form a sort of paste. It is essentially a vegan roux.
  • After a minute or so, add the spices to the mix, and stir to combine. Mix in the Tamari, apple cider vinegar and tomato paste, pouring the stock over the top. Stir to combine, and allow the sauce to cook for around 5-10 minutes or until it has thickened. Remove from the heat, let’s make some enchiladas.

To make the enchiladas:

  • Take a large baking tin and ladle about half the enchilada sauce into the base of the tin. Preheat the oven to 180 degrees Celsius or 356 Fahrenheit.
  • Place a nonstick pan over a medium high heat, and coat the base with oil. Once the oil is shimmery, drop in 1 tortilla at a time, cooking each side quickly until it is bubbly and coated in oil. This will stop the tortillas from breaking as you roll them, and prevent them from becoming exceedingly soggy. I like to do this is an assembly line format – cook 1 tortilla and then stuff it with the mince, roll it and place in the tin while the next is cooking. I think the tortillas are best rolled while warm, which is why I do it this way.
  • Either way, stuff each tortilla generously with mince. Place the mince towards one side of the tortilla, not in the centre. This helps ensure they don’t unfurl when you roll them. Roll the tortilla and place it seam side down into the tin. Repeat with the remaining tortillas until the tray is full.
  • Top the tortillas with the remaining enchilada sauce, and then cover with as much freshly grated cheese as you fancy. Pop the bake into the oven for around 15-20 minutes – all the elements are cooked, so you’re basically just waiting for the cheese to melt and go brown.
  • While you’re waiting, chop the avocado, tomato and coriander, and place it in a large bowl. Spritz with lime juice and season with sea salt flakes, to taste.
  • To serve the bake, either plonk the salsa on top or serve it as a side. Either way, scatter with generous sour cream and go to town.

Notes

  • Plain tinned tomatoes are considered FODMAP friendly in 100g serves per person. This recipe uses 800g tinned tomatoes (2 tins) and serves 8 people, which puts it within an acceptable FODMAP limit. 
  • You can also use my low FODMAP Nomato sauce recipe to replace some or all of the tinned tomato. One batch of Nomato sauce makes approximately 1.2kg, which is equivalent to 3 x 400g cans of tinned tomato. 
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