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Low FODMAP pumpkin enchilada bake

Looking for easy ways to go easy on your gut? I recommend this low-FODMAP enchilada bake—an easy casserole that doesn't sacrifice hearty ingredients or rich flavors. And because it includes pumpkin, it's also a great fall comfort food recipe to keep in your back pocket!
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 8 people
Course: Main Course
Cuisine: American, Tex-Mex
Ingredients Method Notes

Ingredients
  

Filling:
  • 1 can brown lentils drained/rinsed
  • 1 green bell pepper chopped
  • 1 red bell pepper chopped
  • 1 cup walnuts chopped
  • 1 bag frozen spinach
  • 1 Tablespoon chili powder
  • 1 Tablespoon paprika
  • 1 Tablespoon chives
  • 1 Tablespoon cumin
  • 2 teaspoons oregano
  • 1 teaspoon red chili flakes
  • 1 teaspoon salt
Enchilada Sauce:
  • 3 cups vegetable broth
  • 2 - 15 oz cans pumpkin
  • 8 Tablespoons 1 stick plant-based butter
  • 3 while chipotle peppers in adobo sauce
  • 2 Tablespoon adobo sauce
  • 1 Tablespoon chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon salt
Other:
  • 2 cups cooked brown rice ~1 cup uncooked
  • Corn Tortillas
Optional Toppings:
  • Cilantro Cream Sauce hyperlink from spiced rice wontons
  • Salsa hyperlink our salsa recipe
  • Avocado
  • Cilantro

Method
 

  1. If your rice isn’t cooked, start your rice first so it can cook while you’re preparing the other ingredients.
  2. In a medium saucepan, add all ingredients for enchilada sauce (3c broth, 30oz pumpkin, 8Tblsp plant-based butter, 3 chipotle peppers, 2Tblsp adobo sauce, 1Tblsp chili powder, 1tsp smoked paprika, cumin, salt). Allow to simmer on medium heat for 5-10 minutes, until butter is melted and flavors have melded. If you would like a thinner sauce, add more broth.
  3. In a medium-sized skillet, heat oil (1 Tblsp). Saute bell peppers (1 green, 1 red) and walnuts (1c) with a dash of salt for 8-10 minutes, until peppers are soft.
  4. Add sauteed mixture, brown lentils (1 can), cooked brown rice, and 2 cups of enchilada sauce to a large bowl. Mix well with seasonings (1Tblsp chili powder, paprika, chives, cumin; 2tsp oregano, 1tsp red chili flakes, salt).
  5. Preheat oven to 350 degrees F.
  6. Pour approximately 1/2 cup enchilada sauce in the bottom of a 9x13 pan. Spread to coat the bottom of the pan.
  7. Alternate layering corn tortillas, filling, and enchilada sauce until you run out of filling. We were able to have 3 layers.
  8. For the top layer, add corn tortillas on top of filling. Then pour remaining enchilada sauce on top of corn tortillas.
  9. Bake for 20-25 minutes – until heated through.
  10. Enjoy!

Notes

If you're not following a low FODMAP lifestyle, feel free to add black beans, garlic, and/or onion to this recipe.