Homemade Low FODMAP Ketchup
This easy recipe for homemade low FODMAP ketchup can be a bit of a game-changer when it comes to enjoying all those low FODMAP potatoes.
Servings: 30
Ingredients
- 1 tablespoon garlic infused oil
- 3 whole dried cloves
- ½ teaspoon asafoetida Ensure gluten-free if required
- ¼ teaspoon ground cinnamon
- 1/16 teaspoon ground chilli powder Optional
- 200 g / 1 scant cup tomato puree
- 250 ml / 1 cup filtered water Split into 125ml + 60ml + 60ml
- 2 tablespoon balsamic vinegar
- 2 tablespoon light brown sugar
- 1 teaspoon sea salt Coarse ground
- 1 teaspoon black pepper Freshly cracked for maximum aroma
Instructions
- Turn on the extractor fan or open a window. The spices and vinegar in this recipe are very pungent when being fried in the oil.
- In a non-stick pan heat 1 Tbsp garlic infused oil for 30 seconds over medium/low heat.
- Add 3 whole dried cloves and ½ tsp asafoetida to the pan. Try to sprinkle the asafoetida evenly across the surface of the oil. This helps to temper the overly pungent allium flavour. Add ¼ tsp ground cinnamon and 1/16 tsp ground chilli powder and stir for 30 seconds to make sure the spices don’t burn.
- Add 200 g / 1 scant cup tomato puree and mix it well into the seasoned oil before adding 125ml - ½ cup of water and 2 Tbsp balsamic vinegar.
- Stir everything together until the paste and liquids are fully mixed into a thick, smooth sauce.
- Sprinkle in 2 Tbsp light brown sugar, 1 tsp sea salt , 1 tsp black pepper and a further 60ml / ¼ cup of water.
- Stir well and allow the ketchup to come to a boil. Reduce the heat to as low as possible and simmer for 20 minutes. Cover with a vented lid or splatter screen to stop yourself and everything else from being sprayed by the ketchup. This is not optional! This stuff is mad hot and splatters everywhere, even on the lowest heat setting. Be careful, as you’ll need to stir frequently as it simmers.
- After 10 minutes carefully add in the final 60ml - ¼ cup of water if the sauce seems overly thick. I used a total of 250ml - 1 cup to get my preferred consistency. You may not need to use all of the water, especially if you cover it with a well fitting lid.
- Once you’re happy with the thickness of the sauce and depth of flavour turn off the heat and carefully remove the whole cloves.
- Pour the ketchup into a sterilised glass bottle or jar and seal with a tight-fitting lid. Store in the coldest part of the fridge for a maximum of 2 weeks. Shake the bottle before each use.
Notes
Food Safety Tips: I recommend using glass storage bottles for storing homemade acidic, tomato-based sauces.
Please note that this is not a canning recipe for tomato ketchup and is not suitable for long-term preservation or room-temperature shelf storage.
This sauce can also be frozen in individual servings for up to 6 months. If freezing larger amounts in glass containers only fill ¾ full to allow for expansion once frozen.
FODMAP Notes: See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and classifications can and do change over time.
I use standard UK metric measurements in all of my recipes:
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
