Ketchup is a staple condiment loved by many but finding a low FODMAP version can be tricky. Many store-bought ketchups contain high FODMAP ingredients like onion and garlic that can cause digestive discomfort. That’s why we’ve created a simple low FODMAP ketchup recipe that doesn’t compromise on flavor.
Ingredients
To craft our Low FODMAP Ketchup with robust flavor and digestive-friendly qualities, we carefully select each ingredient. Below is a breakdown of the essential components separated by categories to ensure clarity and ease when preparing this delicious condiment.
Low FODMAP Vegetables and Fruits
Our recipe focuses on fresh, low FODMAP vegetables and fruits that form the ketchup base without triggering sensitivities.
- Tomato Puree (use fresh or canned with no added onion or garlic) – the essential base for richness and depth
- Carrots (finely grated or juiced) – adds natural sweetness and body
- Red Bell Pepper (seeded and diced) – contributes subtle sweetness and vibrant color
Spices and Seasonings
To enhance flavor without the common high FODMAP offenders like garlic or onion, we choose aromatic spices carefully.
| Spice/Seasoning | Purpose | Suggested Amount |
|---|---|---|
| Smoked Paprika | Adds smoky undertones | 1 teaspoon |
| Ground Mustard | Gives tangy sharpness | ½ teaspoon |
| Ground Cumin | Imparts earthiness | ¼ teaspoon |
| Salt | Balances flavors | 1 teaspoon or to taste |
| Black Pepper | Adds mild heat | ½ teaspoon |
Sweeteners and Acids
A perfectly balanced Low FODMAP Ketchup requires the right combination of sweetness and acidity.
- Maple Syrup (pure and natural) – our preferred sweetener to keep the recipe gentle on the gut
- Rice Vinegar (mild and low acid) – adds bright acidity without overpowering
- Lemon Juice (freshly squeezed) – for fresh citrus notes enhancing the overall brightness
By combining these carefully measured and thoughtfully chosen ingredients, our Low FODMAP Ketchup delivers classic taste without compromising digestive comfort.
Equipment Needed
To craft our flavorful Low FODMAP Ketchup with precision and ease, we rely on a few essential tools. Using the right equipment ensures smooth preparation and consistent results every time.
- Blender or Food Processor
We use a high-speed blender or food processor to puree the tomato base, carrots, and red bell pepper to a silky consistency. This step is crucial for creating that classic smooth ketchup texture without any chunks.
- Small Saucepan
A heavy-bottomed saucepan helps us gently simmer the blended ingredients with spices and sweeteners. It evenly distributes heat and prevents burning.
- Measuring Spoons and Cups
Accuracy with measuring spoons and cups guarantees the correct balance of spices, vinegar, and sweeteners that define the Low FODMAP Ketchup flavor profile.
- Fine Mesh Strainer (Optional)
For an ultra-smooth ketchup, we strain the mixture after cooking to remove any remaining solids, although this step can be skipped if you prefer a bit more texture.
- Spatula or Wooden Spoon
A heat-resistant spatula or wooden spoon facilitates thorough stirring during simmering, ensuring even flavor development without sticking.
| Equipment | Purpose |
|---|---|
| Blender/Food Processor | Pureeing vegetables to smooth texture |
| Small Saucepan | Simmering the ketchup mixture |
| Measuring Spoons/Cups | Accurate ingredient measurements |
| Fine Mesh Strainer (Optional) | Removing solids for smooth finish |
| Spatula/Wooden Spoon | Stirring during cooking |
Having these tools within reach lets us create our Low FODMAP Ketchup easily and confidently, maximizing flavor while maintaining digestive comfort.
Prep Work
Proper preparation is key to creating our Low FODMAP Ketchup with vibrant flavor and smooth texture. Let’s break down the essential steps to get everything ready before cooking.
Preparing the Tomatoes
To achieve a luscious Low FODMAP Ketchup base, we start with perfectly prepared tomatoes. Use high-quality canned tomato puree or fresh tomatoes peeled and seeded. If using fresh tomatoes:
- Bring a pot of water to a boil.
- Score a shallow ‘X’ on each tomato’s bottom.
- Blanch tomatoes in boiling water for 30 seconds.
- Immediately transfer to an ice bath.
- Peel skins off easily, then remove seeds to reduce acidity and bitterness.
- Roughly chop for blending.
Prepping the tomatoes this way results in a smoother, less acidic ketchup that is easy on sensitive digestive systems.
Measuring and Preparing Other Ingredients
Accurate measurement ensures our Low FODMAP Ketchup balances sweet, tangy, and smoky flavors without overpowering the palate. Gather and prepare all ingredients using standard measuring spoons and cups for precision.
| Ingredient | Preparation Details |
|---|---|
| Carrots | Peel and chop into small pieces |
| Red Bell Pepper | Core, seed, and roughly chop |
| Smoked Paprika | Measure 1 teaspoon |
| Ground Mustard | Measure 1/2 teaspoon |
| Ground Cumin | Measure 1/2 teaspoon |
| Pure Maple Syrup | Measure 2 tablespoons |
| Rice Vinegar | Measure 2 tablespoons |
| Fresh Lemon Juice | Squeeze 1 tablespoon fresh |
Using fresh lemon juice over bottled ensures a bright acidity that complements the tomato base. Prepare ingredients as noted before blending to maintain consistent flavor profiles.
With the tomatoes softened and all spices and sweeteners precisely measured, we are set to blend and simmer our Low FODMAP Ketchup to perfection.
Directions
Follow these clear steps to create our Low FODMAP Ketchup that combines vibrant flavors and smooth texture without high FODMAP ingredients.
Cooking the Ketchup Base
- Heat a heavy-bottomed saucepan over medium heat.
- Add the prepared blanched and peeled tomatoes, diced carrots, and red bell pepper to the pan.
- Stir in the smoked paprika, ground mustard, cumin, and a pinch of salt to build the aromatic base.
- Cook gently for 10 minutes, stirring occasionally until the vegetables soften and release their natural juices.
Blending and Straining
- Transfer the cooked mixture to a high-speed blender or food processor.
- Add the pure maple syrup, rice vinegar, and freshly squeezed lemon juice.
- Blend on high speed until the mixture is silky smooth.
- For an ultra-smooth finish, push the blended ketchup through a fine mesh strainer using a heat-resistant spatula to remove any remaining solids.
Simmering to Desired Consistency
- Return the strained ketchup to the saucepan.
- Simmer over low heat, stirring frequently to prevent sticking.
- Cook for 15 to 20 minutes or until the ketchup reaches your preferred thickness.
- Taste and adjust seasoning as needed with additional salt or a splash more lemon juice for brightness.
- Allow to cool before transferring to a sterilized jar for storage.
| Step | Time | Key Tools | Notes |
|---|---|---|---|
| Cooking Base | 10 minutes | Heavy-bottomed saucepan | Stir occasionally to soften vegetables |
| Blending & Straining | 5-7 minutes | High-speed blender, fine mesh strainer, spatula | Strain for smooth texture |
| Simmer & Thicken | 15-20 minutes | Saucepan, wooden spoon | Stir frequently, adjust seasoning at end |
Storage Instructions
To keep our Low FODMAP Ketchup fresh and flavorful, proper storage is essential. Follow these steps to preserve its quality and extend shelf life:
- Cool Completely: Allow the ketchup to cool at room temperature for about 30 minutes after cooking. Hot ketchup can cause condensation in the container, affecting texture and safety.
- Use an Airtight Container: Transfer the cooled ketchup into a clean glass jar or BPA-free plastic container with a tight-sealing lid. This prevents air exposure that can degrade flavor and cause spoilage.
- Refrigerate Promptly: Store the ketchup in the refrigerator immediately after transferring to keep it fresh. The cool temperature slows bacterial growth and preserves the vibrant taste.
- Shelf Life Expectancy: Properly stored, our Low FODMAP Ketchup lasts for about 2 weeks in the fridge. Always check for signs of spoilage such as off-smell or mold before using.
- Freezing Option: For longer storage, freeze the ketchup in an airtight container or freezer-safe bag. It keeps well in the freezer for up to 3 months. Thaw overnight in the refrigerator before use.
| Storage Method | Container Type | Duration | Storage Temperature |
|---|---|---|---|
| Refrigeration | Airtight glass or plastic | Up to 2 weeks | 35°F to 40°F (2°C to 4°C) |
| Freezing | Freezer-safe containers | Up to 3 months | 0°F (-18°C) |
Tip: Always label your containers with the preparation date to track freshness easily.
“Maintaining airtight conditions and low temperatures is key to preserving the Low FODMAP Ketchup’s vibrant flavors and digestive-friendly qualities.”
By following these storage instructions, we ensure every spoonful of our homemade ketchup tastes as fresh and delicious as the day we made it.
Tips for Success with Low Fodmap Ketchup Recipe
To achieve the best results with our Low FODMAP Ketchup recipe, let’s focus on some essential tips that guarantee flavor, texture, and overall success.
1. Use Fresh, Quality Produce
Always choose ripe tomatoes, fresh carrots, and vibrant red bell peppers. Fresh ingredients maximize flavor and yield a more natural sweetness that complements the spices and sweeteners.
2. Blanch and Peel Tomatoes Properly
Blanching tomatoes is the key to reducing acidity and bitterness in our ketchup.
- Bring a pot of water to a boil.
- Score the tomato skin with a shallow X on the bottom.
- Submerge tomatoes for 30–60 seconds until skins loosen.
- Immediately transfer them to ice water for easy peeling.
This process results in a smoother, less tangy base.
3. Measure Ingredients Accurately
Balancing spices and sweeteners is crucial for maintaining the Low FODMAP friendly profile while achieving classic ketchup taste. Use precise measuring spoons and cups as listed in the recipe. Here’s a quick guide to key ingredients:
| Ingredient | Measurement | Purpose |
|---|---|---|
| Tomato puree | 1 cup | Base flavor and texture |
| Carrot (grated) | ½ cup | Natural sweetness |
| Red bell pepper | ½ cup (diced) | Depth and color |
| Maple syrup | 2 tbsp | Low FODMAP sweetener |
| Rice vinegar | 1 tbsp | Bright acidity |
| Lemon juice | 1 tbsp | Fresh tang |
| Smoked paprika | 1 tsp | Aromatic warmth |
| Ground mustard | ½ tsp | Subtle heat |
| Cumin | ¼ tsp | Earthy depth |
4. Blend Until Silky Smooth
Use a high-speed blender or food processor for best results. Make sure to blend the cooked base thoroughly to achieve the classic ketchup texture. For ultra-smooth ketchup, strain through a fine mesh sieve.
5. Simmer Gently and Stir Often
Simmering thickens the ketchup and melds flavors. Maintain a steady low heat to avoid scorching. Stir frequently using a wooden spoon or heat-resistant spatula to keep the mixture uniform and prevent sticking.
“Patience during simmering ensures a rich and balanced taste without bitterness.”
6. Adjust Seasoning Gradually
Taste test your ketchup towards the end of cooking. Adjust salt, spices, or acidity incrementally — this way, you preserve the Low FODMAP integrity while catering to your preferred flavor intensity.
7. Cool and Store Properly
After cooking, cool the ketchup completely before sealing it in an airtight container. Refrigerate promptly.
| Storage Method | Duration | Note |
|---|---|---|
| Refrigeration | Up to 2 weeks | Keep airtight and cold |
| Freezing | Up to 3 months | Use freezer-safe containers |
8. Avoid High FODMAP Additives
Be mindful to exclude garlic, onion, or any high FODMAP sweeteners or thickeners—even small amounts can affect digestion. Stick strictly to the ingredients listed for safe consumption.
By following these tips carefully, we guarantee a delicious Low FODMAP Ketchup that satisfies classic flavor cravings while supporting digestive health.
Conclusion
Making our own low FODMAP ketchup lets us enjoy a classic favorite without worrying about digestive discomfort. With fresh ingredients and the right techniques, we can create a flavorful condiment that fits perfectly into our dietary needs.
This recipe empowers us to take control of what goes into our food while still savoring familiar tastes. It’s a simple way to support our digestive health without sacrificing flavor.
Frequently Asked Questions
What makes ketchup high FODMAP, and why is it a concern?
Many ketchups contain high FODMAP ingredients like onion and garlic, which can trigger digestive issues for those with IBS or FODMAP sensitivities.
What are the key ingredients in low FODMAP ketchup?
Low FODMAP ketchup uses tomato puree, carrots, red bell pepper, smoked paprika, ground mustard, cumin, pure maple syrup, rice vinegar, and lemon juice.
What equipment do I need to make low FODMAP ketchup?
You’ll need a high-speed blender or food processor, a heavy-bottomed saucepan, measuring utensils, a fine mesh strainer (optional), and a heat-resistant spatula or wooden spoon.
How do I prepare tomatoes for low FODMAP ketchup?
Blanch the tomatoes briefly to soften the skin, then peel them to reduce acidity and create a smoother base.
What are the basic steps to make low FODMAP ketchup?
Cook the vegetable base with spices, blend with sweeteners and acids until smooth, simmer to thicken, then adjust seasoning to taste.
How should I store low FODMAP ketchup?
Cool completely, store in an airtight container in the fridge for up to two weeks, or freeze for up to three months.
Can I make the ketchup texture smoother?
Yes, use a fine mesh strainer after blending to remove any remaining solids for an ultra-smooth finish.
Why is accurate measurement important in this recipe?
Precise measuring ensures balanced flavors and keeps the ketchup within safe low FODMAP limits.
What tips help achieve the best flavor in low FODMAP ketchup?
Use fresh produce, blanch tomatoes properly, blend until silky smooth, simmer gently with frequent stirring, and season gradually.
Can I use high FODMAP ingredients in this recipe?
No, avoid onion, garlic, or other high FODMAP additives to prevent digestive discomfort.