Nightshade Free Pumpkin Spice Ketchup
This autumnal ketchup recipe is low FODMAP, gluten and nightshade-free. Its pumpkin spice and all things nice flavour goes perfectly with your comfort food cravings at this time of year.
Servings: 2 cups
Equipment
- Blender
- Clean, sterilised glass bottle or jar
Ingredients
- 2 teaspoon infused garlic oil
- ½ teaspoon asafoetida/hing
- 250 g Kent/Japanese/kabocha pumpkin
- 500 ml boiled water
- 1 teaspoon finely ground salt I use pink Himalayan
- ½ teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ¼ teaspoon ground nutmeg I prefer to grate mine from whole nutmeg as required
- 2 tablespoon balsamic vinegar
- 1 tablespoon maple syrup
- 50 g whole pickled beetroot/beets
Instructions
- Boil the kettle with 500 ml/2 cups of water
- In a non-stick pot on medium-high heat drizzle 2 tsp infused garlic oiland allow it to heat up for 30 seconds. Sprinkle ½ tsp asafoetida/hing evenly over the oil. Allow it to temper in the hot oil for 30 seconds, stirring continuously.
- Add 250 g Kent/Japanese/kabocha pumpkin and 500 ml boiled water. Sprinkle in 1 tsp finely ground salt, ½ tsp ground turmeric, ½ tsp ground cinnamon, ½ tsp ground ginger, ¼ tsp ground cloves, ¼ tsp ground nutmeg, and stir well. Cover with a lid and simmer on medium heat for 7 minutes until the pumpkin is half-cooked.
- After 7 minutes add 2 Tbsp balsamic vinegar, 1 Tbsp maple syrup50 g whole pickled beetroot/beets. Replace the lid and continue to simmer for 10 minutes until the pumpkin is cooked through and can be easily squashed with the back of a spoon.
- Allow the mixture to cool enough so it can be safely blended. Using a jug or immersion blender, puree the sauce until thick and smooth.
- Transfer to a sterilised jar and keep in the fridge for up to 7 days or freeze for up to 3 months.
Notes
Gluten-Free Tip: The majority of asafoetida available in mainstream supermarkets is in the diluted, powdered form. This means that it may be mixed with wheat flour. Please double-check the ingredients if you require a wheat and gluten-free diet.
Cook's Tip: If you're using pure asafoetida or undiluted hing from an Indian grocery store, then reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Food Safety: This recipe does not use a long-term, shelf-stable preservation method. This ketchup must be stored in the coldest part of the fridge (towards the back) and eaten within 7 days or frozen for up to 3 months.
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
