Red Enchilada Sauce

Red Enchilada Sauce

*Editor’s Note: This post was reviewed and updated on 5/31/19. Thank you.

A low FODMAP and Low Histamine RecipeYesterday, I shared my recipe for Green Enchilada Sauce, but part of the fun of Enchiladas is that there are so many different kinds! While most of us FODMAP people are lactose intolerant and can’t really do the cheese sauces, we can do the Red and Green with just a little modification and they’re both pretty easy to make.

The primary difference between red and green enchilada sauce are the peppers and tomato used in the sauce, which is why Red sauce has a little more sass. I’ve made this recipe using both water and stock and can’t really tell a difference, so if you want to save your stock for other things or don’t happen to have any on hand, choose water instead.

If you have an MCAD and can’t tolerate vinegar, skip it. Also, note the asterisks to help with the selection of peppers and chili powders.

Low FODMAP Red Enchiladas from the Zebra Pit

Red Enchilada Sauce

  • 3 tablespoons olive oil
  • 3 tablespoons flour (whole wheat flour, all-purpose flour and gluten-free flour blends all work!)
  • 1 tablespoon Ancho chili powder*
  • ¼ teaspoon cayenne pepper*
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt, to taste
  • 2 tablespoons tomato paste
  • 2 cups water or stock
  • 1 teaspoon apple cider vinegar (omit for low histamine)
  • Freshly ground black pepper, to taste*

Mix your flour and spices together and prepare all your ingredients stove side. Pre-heat your oil over medium heat in a medium sauce pan, 2 to 3 minutes. Add the four mixture and mix into a paste. Slowly whisk in water or broth until smooth. Whisk in tomato paste.

Bring the mixture to a simmer. Cook, stirring often, for about 5 to 7 minutes, until the sauce has thickened enough to coat the spoon. Remove from heat and stir in the vinegar and season with freshly ground pepper and salt to taste.

*For low Histamine dieters, it’s important to know what chili powders you can handle to make this recipe, but any of these can be substituted for others. For example, I react to black pepper, cayenne, and jalapeno, but I can tolerate cumin, ancho and chipotle, so that’s what I use in this recipe now. 

Ready to make enchiladas? Check out my FODMAP friendly Shredded Beef or Chicken Enchiladas Recipe.

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