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Tomato Sauce – low FODMAP

By Suzanne Perazzini 45 Comments

Tomato Sauce – low FODMAP
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.

4.8 from 6 reviews
Tomato Sauce - low FODMAP
 
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Author: Suzanne Perazzini
Ingredients
  • 1 can diced tomatoes
  • ½ red pepper
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp salt
  • 1 tsp balsamic vinegar
  • Pepper
Method
  1. Place ½ the can of tomatoes and the rest of the ingredients except the red pepper in a food processor.
  2. Process until smooth.
  3. Roughly chop up the red pepper and place it in the processor.
  4. Process until the red pepper is chopped finely but not liquified.
  5. Place in a pan together with the rest of the tomatoes and cook gently for half an hour.
3.2.2641

 

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Comments

  1. John@Kitchen Riffs says

    May 18, 2014 at 5:02 pm

    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.

    Reply
    • Suzanne Perazzini says

      May 19, 2014 at 5:00 pm

      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.

      Reply
      • Rob M says

        September 8, 2016 at 4:12 am

        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.

        Reply
    • Ann says

      December 11, 2017 at 2:28 am

      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!

      Reply
    • Ann says

      December 11, 2017 at 2:38 am

      A good Asian fish sauce will work and add another dimension of umami which already exists in tomatoes.

      Reply
  2. Maureen | Orgasmic Chef says

    May 19, 2014 at 12:59 am

    This sounds like a good sauce. I think John has a good suggestion too. 🙂

    Reply
    • Suzanne Perazzini says

      May 19, 2014 at 4:58 pm

      I must try it with anchovies – they can add that je ne sais quoi without being fishy.

      Reply
  3. Liz says

    May 19, 2014 at 11:01 am

    Looks excellent! I bet the balsamic gives a nice depth of flavor!

    Reply
    • Suzanne Perazzini says

      May 19, 2014 at 4:57 pm

      The balsamic vinegar gives it a bit of darkness and takes away from the sweetness which I don’t like in some tomato sauces.

      Reply
  4. Hotly Spiced says

    May 20, 2014 at 2:32 pm

    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

    Reply
  5. Candie Schaal says

    May 21, 2014 at 4:49 am

    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.

    Reply
    • Suzanne Perazzini says

      May 21, 2014 at 7:48 am

      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.

      Reply
  6. Denise says

    May 26, 2014 at 11:18 am

    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

    Reply
    • Suzanne Perazzini says

      May 26, 2014 at 11:42 am

      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.

      Reply
  7. Peggy Slobodian says

    January 14, 2015 at 1:53 pm

    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

    Reply
    • Suzanne Perazzini says

      January 14, 2015 at 3:17 pm

      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.

      Reply
    • Ann says

      December 11, 2017 at 2:35 am

      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!

      Reply
      • Suzanne Perazzini says

        December 11, 2017 at 7:11 am

        Pomegranate is high Fodmap and so would not be suitable for us.

        Reply
  8. Eve says

    February 22, 2015 at 10:48 am

    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.

    Reply
    • Suzanne Perazzini says

      February 22, 2015 at 1:48 pm

      Garlic-infused oil is great for giving that garlic flavour. Good suggestion.

      Reply
  9. Frankie says

    November 10, 2015 at 3:12 pm

    I’m such a picky eater but I really enjoyed this pasta sauce, even more importantly, my body does too! Thank you so much!

    Reply
    • Suzanne Perazzini says

      November 11, 2015 at 4:27 pm

      I am glad to hear you enjoyed this recipe. Thanks for letting me know.

      Reply
  10. Emily says

    January 27, 2016 at 9:09 pm

    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! 🙂

    Reply
    • Suzanne Perazzini says

      January 27, 2016 at 10:45 pm

      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.

      Reply
  11. Alma says

    April 3, 2016 at 10:15 am

    Could you make this in larger quantities of fresh tomatoes and bottle it? Have just been given a larger box if tomatoes!

    Reply
    • Suzanne Perazzini says

      April 3, 2016 at 1:42 pm

      Why not? Perhaps make a small amount first to test so you adjust it to your own taste.

      Reply
  12. Susan says

    September 15, 2016 at 1:23 pm

    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.

    Reply
    • Suzanne Perazzini says

      September 15, 2016 at 8:28 pm

      You can have 2 sachets of tomato sauce but not ketchup.

      Reply
  13. Robin says

    September 15, 2016 at 2:27 pm

    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.

    Reply
    • Suzanne Perazzini says

      September 15, 2016 at 8:33 pm

      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.

      Reply
  14. Aiy says

    November 6, 2016 at 12:43 pm

    Probably the most tasty meal I’ve had since starting low FODMAP. Thanks for the recipe!

    Reply
  15. Margie says

    January 13, 2017 at 4:09 pm

    This sounds good. But I can not have black pepper or vinegar. Will it change the recipe.

    Reply
    • Suzanne Perazzini says

      January 13, 2017 at 6:04 pm

      It should be absolutely fine.

      Reply
  16. Steve says

    April 8, 2017 at 11:21 am

    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!

    Reply
    • Suzanne Perazzini says

      April 8, 2017 at 11:48 am

      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.

      Reply
      • Amber says

        February 13, 2018 at 8:15 am

        Do you have a bbq recipe?

        Reply
  17. Scarlett says

    September 25, 2017 at 1:51 am

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    Reply
  18. Christy says

    April 30, 2018 at 8:58 am

    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.

    Reply
    • Suzanne Perazzini says

      April 30, 2018 at 9:34 am

      The balsamic vinegar gives a richer flavour than other vinegars.

      Reply
  19. Jamie says

    May 11, 2018 at 4:04 am

    How many servings does this recipe make?

    Reply
  20. Hilary says

    June 30, 2018 at 3:30 am

    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. ???

    Reply
    • Suzanne Perazzini says

      June 30, 2018 at 7:47 am

      I am glad you and your son like the sauce.

      Reply

Trackbacks

  1. Low Fodmap Spinach Gnocchi & IBS Constipation • Strands of My Life says:
    July 31, 2014 at 9:56 am

    […] the flours but otherwise it is the same. I teamed it up with the tomato sauce recipe I made HERE but added a minced up red chilli to give it a bit of heat. The meal was a success and Adriano told […]

    Reply
  2. Slow Cooker Marinara | Fodmap Shmodmap says:
    March 18, 2015 at 2:21 pm

    […] *Lightly adapted from Strands of My Life – you can find her recipe here. […]

    Reply
  3. My 5 most popular low Fodmap recipes • The Low Fodmap Diet says:
    June 17, 2019 at 4:16 pm

    […] Low Fodmap tomato sauce […]

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I am Suzanne Perazzini, the author of two low Fodmap cookbooks, Low Fodmap Menus and Low Fodmap Snacks, and the creator of the Inspired Life Low Fodmap Coaching Program as well as the IBS Recipe for Success course. My mission in life is to help those who suffer from irritable bowel syndrome to implement the low Fodmap diet. Read More…

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My name is Suzanne Perazzini, your IBS Liberator. I am a nutritional therapist specializing in IBS and the low Fodmap diet (certified by Monash University).
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