In all honesty, I consider myself incredibly fortunate not to have to add nightshade-free restrictions on top of a vegan, modified low FODMAP diet. However, as this nightshade-free and low FODMAP nomato sauce recipe is consistently among the top 3 most popular videos on my YouTube channel I figured it was time to get it written up for anyone that needs it.
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Some of you have reached out to tell me that, for various reasons, you try to avoid foods that contain nightshades. I won’t lie, creating a suitable nightshade-free and low FODMAP recipe for you was a challenge for me. This is mainly because many of my recipes rely heavily on low FODMAP foods such as white potatoes, red bell peppers and tomatoes.
Unfortunately for those sensitive to nightshades, several of the foods that Monash lists as eat freely belong to the nightshade family. Whilst eating nightshade-free is not a requirement on the low FODMAP diet for IBS, lots of people suffer from other conditions, food allergies and sensitivities beyond the realm of FODMAPs. These can impact not only digestion but overall health.
Whilst the scientific evidence is lacking in this area, limited research and anecdotal reports suggest that some people with autoimmune conditions, arthritis, gut issues and inflammatory skin conditions report improvements in symptoms when they avoid nightshade foods.
One such small study to show promising results focused on the effects of the autoimmune protocol (AIP) diet on IBD patients. The AIP diet is a very strict elimination protocol that eliminates nightshades amongst many other things. Whilst not impossible, the AIP diet is not particularly vegan-friendly as all sources of grains, nuts, seeds, beans, legumes and soy products need to be eliminated.
An even smaller number of people are allergic to the alkaloids in nightshades which can result in a variety of allergic responses including life-threatening anaphylaxis.
So all this led me to try to attempt to create a basic, nightshade-free recipe that could be eaten in numerous ways. Whilst researching suitable recipes I came across many variations of nomato sauce but soon discovered that the majority of them relied on high FODMAP ingredients to help big up the flavour in place of those nightshades. Many contain copious amounts of garlic, onion, celery or leek that just don't work for my nightshade-free and low FODMAP friends.
As a budget shopper, I was also pretty shocked at the prices being charged for one branded jar of this stuff. So my mission was to make a delicious sauce from cheap, easy to find ingredients.
Combining FODMAP safe servings of roasted sweet potato, carrot, pickled beetroot, radish, vegetable stock and key herbs and spices worked a treat. The radish packs a strong, peppery, punch of heat that helps to replace the typical onion, paprika and chilli of a classic marinara.
So how does it taste? Well as a tomato lover I have to say this nomato sauce blew me away with its fresh, tangy flavour and vibrant, appetising colour. This sauce can be used over pasta, pizza, nachos, bruschetta, enchiladas, as a base for bolognese or in any way you can think of that you might use a classic marinara or salsa. It can also be thinned down and blended with extra stock then garnished with fresh basil to create a nomato soup. If you're looking for something to go with potatoes, spread on sandwiches and glaze over tofu or nut roast then you might prefer this nightshade free pumpkin spice ketchup.
Let me know in the comments below how you plan on eating yours.
Enjoy!
Visual step by step
Recipe FAQ’s
Which foods contain nightshades?
Only foods belonging to the Solanaceae family are considered nightshades. Common edible nightshades include:
- white, yellow and red potatoes
- tomatoes
- tomatillos
- peppers including bell peppers/capsicum, sweet peppers, chilli peppers, jalapeno, pimento and hot peppers but excluding peppercorns.
- aubergine/eggplant
- red spices including chilli powder, cayenne pepper, paprika, dried chilli flakes
- tamarillo
- pepino/pepino melons/tree melon/pear melon
- juniper berries
- goji berries
- sauces, spice blends and foods containing any of the above including ketchup, marinara sauce, bbq sauce, curry powder, 5 spice powder, garam masala, hot sauce, sriracha, many stock powders and seasoning blends.
Why does this nightshade free recipe include sweet potatoes?
Sweet potatoes are in a different botanical family than white, yellow or red potatoes. Unlike other potatoes, sweet potatoes are not part of the nightshade family and can be eaten by people that do not tolerate nightshades.
The sweet potato helps to add natural colour and sweetness to the sauce without the need for added sugar.
Help! I can’t find stock powder that's nightshade-free and low FODMAP
Me either! I recommend using my low FODMAP stock powder recipe and substituting the 1 teaspoon of smoked paprika with ½ teaspoon sumac and ½ teaspoon of ground cumin. Both of these alternative spices are nightshade-free and have low FODMAP servings.
Do I have to use whole pickled beetroot/beets?
In my opinion, the secret to this sauce is the whole pickled beets. Many of the nomato sauce recipes I came across use fresh or canned beets. Both of these come with a lot of earthiness and sweetness that in my opinion don’t make for a great tomato sauce substitute. The pickled beets however have the acidity and sharpness to them that you’d expect from a great-tasting tomato sauce.
Using whole pickled beets rather than slices helps to keep the sauce balanced. As less surface area has been directly exposed to the pickling vinegar the whole beetroots will be tangy but not dominated by the vinegar flavour.
More importantly, pickled beets are listed as FODMAP free and can be eaten freely, according to appetite. This makes for much more generous FODMAP safe serving sizes compared to fresh beets (20g serving) or canned beets (60g serving).
Can I make this nomato sauce with canned/cooked beets?
Yes, but I don’t recommend it for several reasons. Canned beets are not especially popular here in the U.K. so they haven’t been tested in this recipe. As I understand it they are typically diced or sliced and canned in water or brine. This means they will likely lack the depth of flavour and acidity of pickled beets. Depending on the canning liquid, they may also add too much saltiness or sweetness to the finished dish. To offset this you may be able to add some acidity by using vinegar or lemon juice to taste.
As canned beets have a smaller FODMAP safe serving size you’ll need to reduce the overall quantity of beetroot in this recipe to 240g. This is the equivalent of 60g per serving which is considered low FODMAP. Unlike pickled beetroot, which is FODMAP free, canned beets contain fructans. You’ll need to allow 1 serving of fructans for each portion, which limits the types of foods that this sauce can be eaten with. Likely, most of the things you would serve with nomato sauce such as pasta, pizza bases, bread or pastry will contain additional fructans that may result in FODMAP stacking and take you over your FODMAP threshold.
By using fewer canned beets you also end up with slightly less sauce. I recommend decreasing the amount of stock to compensate for this. Although I haven’t tested it this way you can try experimenting with reducing the stock to 700ml to ensure that the final sauce doesn’t end up too watery. You can always add water or the canned beet liquid to the blender if the sauce seems too thick.
Using fewer beets overall or beets that have been diced or sliced may also result in less vibrant colour and finish to the final sauce.
Here in the UK we typically see peeled and cooked whole beets vacuum-packed in plastic rather than canned in liquid. These types of beetroot are not listed in the Monash app so we have to assume they are untested.
It's unclear whether the generic beetroot listed in the app is cooked or raw. What we do know is that it has a very small low FODMAP serving of 25g, which is equivalent to 2 small slices. It becomes moderate for GOS and Fructans at a mere 32g and high for GOS and Fructans at 75g.
As the cooked beetroot we typically find in the UK is packaged with minimal liquid it's safe to assume that the water-soluble FODMAPs will not have leached out and remain within the beetroot. This is likely to make the FODMAP safe portion size closer to 25g, that of generic beetroot, rather than a similar safe serving to canned beets.
Can I make this oil-free?
Yes, but you’ll need to make sure you’re careful not to let the vegetables brown as they roast. This will likely muddy the colour of the sauce and may impart a slightly bitter flavour.
Lightly mist the vegetables with water, vinegar or stock before sprinkling over the ground cumin. If it’s not already included in your stock then add ¼ teaspoon of asafoetida powder at the same time as the cumin to give a hit of allium flavour.
Omitting the garlic oil will mean that the mild garlic flavour is not present in the finished sauce. I think this sauce works better with the hint of garlic but if you’re used to oil-free and garlic-free cooking then you likely won’t miss it.
Variations
There’s plenty of room to adapt this recipe, both to your taste and your tolerances as they change over time. Once you start reintroducing those beneficial high FODMAP foods the addition of whole roasted garlic cloves, onions and celery, will transform this sauce into something quite different but equally delicious.
If you liked this nomato sauce then you'll love my nightshade free pumpkin spice ketchup.
Cooks Notes
This recipe makes 5 generous 1 cup portions when served as a marinara sauce over pasta. If used as a pizza sauce or to top bruschetta or nachos then it will likely stretch to 8 portions.
If you don’t need your nomato sauce to be low FODMAP then consider adding whole garlic cloves, diced onion and celery to roast alongside the rest of the vegetables.
Storage & Reheating
This sauce can be stored for 3-4 days in the fridge. It can also be frozen in individual portions for up to 3 months. Allow the sauce to defrost in the refrigerator overnight. Reheat in a saucepan over medium heat for 8 minutes or until warmed through.
FODMAP Notes
I created this recipe to be as low in FODMAPs as possible to allow for plenty of serving options. Remember that the FODMAP calculations below are based on the sauce only. You’ll need to add the FODMAP servings for whatever you serve with the nomato sauce.
FODMAP Servings
As written this recipe is low FODMAP at a ¼ serving. Each portion contains approx:
- 0 Fructan serving
- 0 GOS
- 1 Mannitol serving - 75g sweet potato = 1 portion
- 0 Sorbitol serving
- ½ Fructose serving - 1 bay leaf = 1 portion
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current low FODMAP servings and FODMAP categorisations.
FODMAP Ingredient Notes
Bay leaf
One of the few pure herbs listed in the Monash app that contain FODMAPs. They have a FODMAP safe serving of 1g or 1 leaf. At a serving size of 2g or 2 leaves, they become moderate for fructose.
Beetroot
See the FAQ’s section above for FODMAP considerations relating to this particular recipe. Pickled beetroot is FODMAP free and can be eaten freely according to appetite. Canned beetroot has a FODMAP safe serving of 60g or ½ cup. It becomes moderate for fructans at 120g or 1 cup and high for fructans at 155g or 1 ⅓ cups.
Raw beetroot is high FODMAP and has a very small FODMAP safe serving of 20g or 2 slices. It becomes moderate for GOS and fructans at 30g and high for GOS and fructans at 75g. This is a great example of how food processing can dramatically affect the FODMAP content of food.
Garlic oil
Infused garlic oil, (free from visible garlic pieces) is FODMAP safe. Pure oils are free from carbohydrates which makes them naturally FODMAP free. Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead.
Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.
Sweet potato
FODMAP safe serving of 75g. Servings of 100g or more contain moderate to high amounts of mannitol.
Shopping Tips
- FODY garlic-infused extra virgin olive oil (250ml). If you’re worried about using garlic oil then this brand is officially low FODMAP certified by Monash. Unfortunately, as with any niche branded product, you’ll pay a premium for the peace of mind that comes with certification. When purchasing regular garlic oil look for the words “infused” and make sure the oil is clear and free from any visible garlic cloves, pieces or sediment.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Free From
- Celery free (check stock)
- Gluten free (check stock and spices)
- Mustard free
- Nightshade free
- Onion free
- Peanut free
- Sesame free
- Soy free
- Tree nut free
- Wheat free (check stock and spices)
- Fructan free
- GOS free
- Sorbitol free
- Lactose free
Please always double-check your ingredients to ensure your products, brands and version is “free-from” where required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of “free-from”. Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for the majority of people on the low FODMAP diet.
Recipe
Nightshade Free, Low FODMAP Nomato Sauce
Ingredients
- 300 g sweet potatoes - Orange flesh variety
- 300 g carrots
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon cumin - Ground
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 150 g radish - Common round, red
- 300 g pickled whole beetroot/beets
- 1 litre vegetable stock
- 2 dried bay leaves - Whole
- 1 teaspoon Italian mixed dried herbs
- 1 tablespoon nutritional yeast
- 1 sprig fresh basil leaves - Optional
Instructions
- Preheat the oven to 200 C / 400 F / Gas 6
- Peel and thickly dice 300 g sweet potatoes and 300 g carrots and lay them out on a baking tray in a single layer. Drizzle with 1 tablespoon garlic-infused olive oil and sprinkle with 1 teaspoon cumin, 1 pinch salt and 1 pinch freshly ground black pepper. Use a basting brush to work the oil and spices into the vegetables. Roast in the centre of the oven for 20 minutes.
- Halve 150 g radish and drain the vinegar from 300 g pickled whole beetroot/beets, reserving ¼ cup. Make sure you weigh the beetroot portion after it’s been drained from the vinegar. Cut the beetroot into quarters.
- After 20 minutes remove the tray from the oven and add the radish and beetroot. Use the basting brush to redistribute the oil and spices, coating all the vegetables. Try to spread everything out across the baking tray so it cooks evenly.
- Return the tray to the oven to cook for a further 15 minutes. You want the vegetables to be fork tender but not overly charred as this will affect the final colour and flavour.
- After 15 minutes remove the roasted vegetables from the oven and add them to a deep soup pot. Pour over 1 litre vegetable stock, low FODMAP and nightshade-free. Add 2 dried bay leaves1 teaspoon Italian mixed dried herbs and give everything a good stir.
- Bring the pot to a boil on high heat then reduce to a high simmer on medium heat. Continue to simmer for 15 minutes, leaving the pot uncovered until the liquid reduces by about ¼.
- Turn off the heat and carefully remove the bay leaves using kitchen tongs. Stir through 1 tablespoon nutritional yeast and allow it to cool enough until it can be blended safely.
- Transfer everything into a blender and blitz until thick and smooth. Test the sauce and adjust to taste. Add the reserved beetroot vinegar for more acidity, a dash of maple syrup for sweetness or a pinch of salt for depth.
- Serve over a portion of FODMAP safe pasta, stirred through rice or as a marinara topping for pizza. Topped with optional 1 sprig fresh basil leaves.
Recipe Video
Notes
Recipe Video
Did you make this nomato sauce?
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Jaya Avendel says
Love that you have made a nightshade free tomato sauce that tastes amazing! With plenty of seasonings, this looks divine.
Michelle @ The Irritable Vegan says
Thank you, I think it's so important to get the flavours in, no matter what else you might be leaving out. So glad you enjoyed it.
Jessica says
Question, what are the ingredients in your pickled beets? All of the ones I'm finding locally have sugar in them (or worse yet, HFCS!) so I'm not sure what to do here. I'm hesitant to order any, as this is already an expensive venture that may or may not work for me. I tried another nomato sauce, as far as I know all the other ingredients are safe as I use them on a regular basis (AIP with some reintroes) and the only new one was the beets. I've eaten frozen diced beets in a veggie blend, roasted in my air fryer, and they didn't cause any problems, but the pressure cooked fresh ones hit my gut HARD.
Michelle @ The Irritable Vegan says
Hi Jessica, This is a tricky one. The brand of pickled beets I use contains sugar which is safe on the low FODMAP diet but unfortunately not for AIP which I don't have any personal experience with. If you're following AIP rather than Low FODMAP then I would say that you can use any beets that you know you can tolerate. Check out the detailed tips for swapping the beets in the recipe FAQs above. Although I haven't tested it you should be able to swap out an equal weight of the pickled beets and you'll need to add something acidic such as lemon juice or vinegar to give it a kick. Hope this helps?
Maria Gilbert says
Delicious - as a sauce, and as a soup, it really does taste like tomatoes. Thank you very much, I shall be using it on its own and as a base for other vegetarian sauces.
Michelle @ The Irritable Vegan says
That's really great to hear. As I still regularly eat tomatoes I sometimes doubt myself and my tastebuds when I create these free-from recipes. In case you haven't seen it, we're coming to the season where you might want to try my nightshade-free pumpkin spice ketchup. https://www.theirritablevegan.com/nightshade-free-pumpkin-spice-ketchup/ Thanks so much for your review.
Lydia Hipkin says
Absolutely loved it. Found it impossible to find anything that went with pasta. 😊
Michelle @ The Irritable Vegan says
Beyond thrilled to hear this! Thanks so much for letting me know. If you loved this then I think you'll also like my nightshade free pumpkin spice ketchup. It goes great with hash browns, in sandwiches and as a glaze on tofu and nut roast.
Julie says
Thank you ever very much for creating and sharing this delicious recipe! I made it last night, and was finally able to pour some beautifully colored, yummy tomato-like sauce on my cassava pasta. I used frozen portions of my non-vegan homemade broth, and I may not have had as much as the recipe called for... It ended up thick enough to use as a tomato paste substitute so I froze spoonfuls for later use in stews. Now I can't wait to make some pizza with it. :O)
Michelle @ The Irritable Vegan says
This makes me so happy to hear! I'm so pleased you enjoyed it and great tip about freezing it in portions. Fingers crossed the pizza is a hit.
Jenae Moore says
Good, it reminds me of marinara or the sauce for the lunchables pizza
Michelle @ The Irritable Vegan says
So glad you enjoyed it. I've never tried a lunchable but pizza is always a good idea.