I get a lot of people on the low Fodmap diet asking what they can do about sauces since so many of them contain either garlic and/or onion. We are kind of brainwashed into thinking that onions and garlic are the base of all flavour and it just isn’t true. I made this tomato sauce with very simple ingredients and it tastes great. You can either use it with meats, as a dip or as a pasta sauce. I have used it for all three.
If you need a dressing for a salad, the most basic dressing that most of us use actually is low Fodmap – olive oil, vinegar, salt and pepper. Add some herbs or a little mustard if you want some extra oomph. And what about mayonnaise? Mayonnaise is also low Fodmap and you can find my recipe in this post.
I even make delicious pesto without garlic but with about 1 tsp of garlic-infused oil. So there are no excuses for saying that low Fodmap food is boring because you can’t find sauces.
- 1 can diced tomatoes
- ½ red pepper
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 tsp salt
- 1 tsp balsamic vinegar
- Pepper
- Place ½ the can of tomatoes and the rest of the ingredients except the red pepper in a food processor.
- Process until smooth.
- Roughly chop up the red pepper and place it in the processor.
- Process until the red pepper is chopped finely but not liquified.
- Place in a pan together with the rest of the tomatoes and cook gently for half an hour.
Good sauce! An anchovie or two might add some nice, subtle flavor. Can you eat truffles? A touch of truffle oil (a teaspoon or two) drizzled on top of the finished dish adds wonderful aroma and flavor. Really nice with a meat sauce.
I should try a little anchovy – it would add a bit of depth. They haven’t tested truffles yet in the research centre. I should suggest they put it on their list. Sounds like a great addition to me.
Most truffle oils do not have any actual truffle in them even though they cost a pretty penny. So, you could get a good flavor from it without worrying about the actual truffle which is nothing more than a very expensive mushroom, well kind of.
I like to make a tomato sauce from fresh tomatoes. Campari tomatoes are the best when you can find them. This may sound off but a tiny bit of dried garlic and onion flakes don’t bother me like fresh. My preferred seasonings are fresh Italian parsley, basil (even Thai basil), black pepper, red pepper flakes (or minced Thai chile), EVOO, and a dash of balsamic or lemon juice or my housemade cranberry vinegar. Sometimes simple is better. If you have guests, place some roasted garlic and green onion on the table for them to add. A good cheese always makes everything taste better! A dollop of warmed goat cheese is really good!
A good Asian fish sauce will work and add another dimension of umami which already exists in tomatoes.
This sounds like a good sauce. I think John has a good suggestion too. 🙂
I must try it with anchovies – they can add that je ne sais quoi without being fishy.
Looks excellent! I bet the balsamic gives a nice depth of flavor!
The balsamic vinegar gives it a bit of darkness and takes away from the sweetness which I don’t like in some tomato sauces.
It’s so true that garlic and onions do seem to be at the base of a lot of recipes. I love the sound of your sauce xx
Suzzane,
Thanks for taking the time to post these recipes. I am overwhelmed trying to eat low FODMAP and this really helps. I have a question about salad dressing. What would you recommend with a chicken and mixed greens salad? Thanks again.
Chicken is great with a home-made mayonnaise. I provide a link to my recipe in the post above. It is a complex diet but so worth it. Good luck.
Wow the balsamic vinegar makes a difference. Thank you for sharing. Not only was this sauce delicious but it didn’t make me sick. YAY I can have red sauce again. I didn’t miss the garlic & onions
I am glad you enjoyed this recipe. I don’t miss garlic and onions any more at all. It’s about getting used to things and then you wonder what all the fuss was about.
a lot of recipes call for balsamic vinegar ;unfortunately i am very allergic to the sulfites that are always present in balsamic and wine vinegars.Any suggestions for substitutes.thankyou
Many of the recipes could use lemon juice instead. I know sulfites are not great for people with asthma but they are so hard to avoid these days because they are in so many foods. That must be tough.
Try making your own infused vinegar from distilled or ACV. I don’t why people are afraid of white vinegar. It’s pure, just diluted with water. I make pomegranate, grape, and cranberry infused vinegars. No sulfites there since I use fresh fruit or organic juices. Try it! Very easy!
Pomegranate is high Fodmap and so would not be suitable for us.
I’m so looking forward to trying this! What a lovely sounding recipe. A bit of garlic oil would be a great addition. It is not considered a FODMAP.
Garlic-infused oil is great for giving that garlic flavour. Good suggestion.
I’m such a picky eater but I really enjoyed this pasta sauce, even more importantly, my body does too! Thank you so much!
I am glad to hear you enjoyed this recipe. Thanks for letting me know.
Thank you for sharing! I am so excited to try this recipe. I was just recently advised a low FODMAP diet and the thing I was worried about missing the most was yummy pasta sauce. All set now! 🙂
We don’t really have to miss out on much. With a bit of imagination, we can make most things. Just be careful of a tomato sauce if you have reflux as well as IBS.
Could you make this in larger quantities of fresh tomatoes and bottle it? Have just been given a larger box if tomatoes!
Why not? Perhaps make a small amount first to test so you adjust it to your own taste.
I am new to the FODMAP diet, and confused about tomato sauce.
I purchased a can of tomato sauce that does NOT contain onions or garlic. Would it be safe to eat, or is their something about canned tomato sauce that makes it high FODMAP even without the onions and garlic?
Thanks.
You can have 2 sachets of tomato sauce but not ketchup.
Suzanne, I made this yesterday but it was too salty. What size can do you use? I had a small 14.5 oz can. I just followed your measurements, but on hind sight I should have tasted it before adding the whole teas. of salt. I ended up adding another whole can of petite diced tomatoes to cut down on the salt. I did really like the flavor and froze small potions for future use. I accidentally ate some sauce last week with garlic and onions. My mouth felt weird and tingly after and my gut was not happy the next day.
I am sorry but I can’t remember now as I made it quite some time ago. With seasoning it is always best to season at the end with caution. But your solution of adding more tomatoes was a good one.
Probably the most tasty meal I’ve had since starting low FODMAP. Thanks for the recipe!
This sounds good. But I can not have black pepper or vinegar. Will it change the recipe.
It should be absolutely fine.
I went with Crushed tomatoes, by accident actually (bought the wrong thing) but it came out a bit thicker, thicker still when I added a small can of paste. Also added a bit of dried Thyme leaves… very nice!
Those sounds like great amendments. Do make sure you don’t have too much at once though since that will have concentrated the tomato content in the sauce.
Do you have a bbq recipe?
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Thanks for this recipe. The first batch turned out so well I plan to make it in bulk tonight and freeze extra portions for easy thawing. I had to use red wine vinegar. I also added finely processed spinach. Tonight I will try it with balsamic vinegar.
The balsamic vinegar gives a richer flavour than other vinegars.
How many servings does this recipe make?
We love this recipe. I add browned ground beef and some olive oil. My 18 yr old son loves it w GF penne pasta. Thanks for the recipe. ???
I am glad you and your son like the sauce.
This recipe was perfect and delicious for my husband and I as we served it over angel hair type rice noodles. He kept saying Mmm…
I did not miss the garlic or onions. The red bell pepper really tasted very good in this sauce. It was so nice to make my own and not have to worry. Thank you so much !
You are welcome. I am glad your husband liked it.