Episode 7, Season 2 of Healthy Gourmet.


  • Enchilada Filling:

  • 1 teaspoon grape seed oil

  • 1 ½ pounds shrimp, peeled and deveined

  • 2 medium zucchini, diced

  • 1 medium red onion, diced

  • 2 cups King Oyster mushrooms, diced

  • 1 Poblano pepper, diced

  • Pumpkin Sauce:

  • 1 can pumpkin puree

  • 2 garlic cloves, minced

  • ½ teaspoon cayenne powder

  • 1 cup vegetable stock

  • sea salt and black pepper to taste

  • 12 sprouted whole wheat tortillas

  • 1/3 cup queso fresco cheese, crumbled


  • 1.

    Preheat oven to 400 degrees Fahrenheit.

  • 2.

    Pumpkin Sauce:

  • 3.

    In a blender, puree pumpkin, garlic, and cayenne with vegetable stock. Season with sea salt and black pepper. Pour 1 cup of sauce in the bottom of a baking dish.

  • 4.


  • 5.

    Heat grape seed oil in a skillet over medium heat. Add shrimp and season with sea salt and black pepper. Sear for 3 minutes until barely cooked. Transfer shrimp to a large platter. Add zucchini, onion, King oyster mushrooms, and Poblano pepper to the hot pan and season with sea salt and black pepper. Cook for 3 to 5 minutes until vegetables begin to soften. Transfer vegetables to the shrimp platter.

  • 6.

    Toast tortillas lightly. Lay tortillas on a work surface. Scoop shrimp and vegetables in the centre of each tortilla. Roll each one into a tight log and place, seam side down, over the pumpkin sauce in the baking dish. Once all enchiladas have been placed in the baking dish, pour the remaining sauce over top. Sprinkle with Queso Fresco cheese. Bake in the oven for 15 minutes. Let cool for 5 minutes. Serve with your choice of salsa.

Nutritional information

Nutritional analysis per serving (12 servings)

  • Energy 308kj
  • Fat Total 7g
  • Saturated Fat 2g
  • Protein 13g
  • Carbohydrate 47g
  • Sugar 2g
  • Sodium 589mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Calories: 103 cal
Fat: 1.4 g
Sodium: 197 mg
Carbohydrates: 8.6 g
Fiber: 2.2 g
Protein: 14.0 g

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