Nightshade Free, Low FODMAP Nomato Sauce
Finding a cheap, ready-made, nightshade-free and low FODMAP nomato sauce is a tricky combo, thankfully this homemade version saves the day.
Servings: 5
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 ℃/ 400 ℉/ 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 Tbsp garlic-infused olive oil and sprinkle with 1 tsp 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 tsp 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 Tbsp 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.
Notes
Cook's Tips: 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.
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
