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Low FODMAP Enchilada Sauce

FODMAP Enchilada Sauce

Low FODMAP enchilada sauce that’s onion-free, garlic-free, and perfect for IBS diets. Quick, easy, and full of smoky flavor. Make it and use it in thousands of ways.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 2 Cups
Course: Condiment, Sauce
Cuisine: Mexican
Calories: 35
Ingredients Method

Ingredients
  

  • 2 Tbsp Garlic-infused Olive Oil
  • 1 Tsp Asafoetida Powder
  • 2 Tbsp Gluten-free All-purpose Flour or Cornstarch
  • 3 Tbsp Chili Powder
  • 1 Tsp Smoked Paprika
  • 1/2 Tsp Ground Cumin
  • 1/4 Tsp Dried Oregano
  • 1/4 Tsp Ground Coriander Optional
  • 2 Tbsp Tomato Paste
  • 2 Cups Low Fodmap Chicken or Vegetable Broth
  • 1 Tsp Maple Syrup or Sugar
  • Salt and Black Pepper As Per Taste

Method
 

  1. Warm garlic-infused olive oil in a saucepan over gentle heat.
  2. Whisk in chili powder, paprika, cumin, oregano, asafoetida, and coriander.
  3. Stir in gluten-free flour or cornstarch to form a paste.
  4. Add tomato paste and cook for 1–2 minutes.
  5. Slowly whisk in low FODMAP broth until smooth.
  6. Stir in ACV, salt, and black pepper.
  7. Simmer for 10 minutes until slightly thickened.
  8. Taste, adjust seasoning, and let cool before using.