5-ingredient BBQ sauce (vegan, garlic- / onion- / oil- / processed sugar-free; low-FODMAP)

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You might be amazed (or not) how many processed foods out there use onion, garlic and high-fructose corn syrup. I’ve looked everywhere, and have yet to find a low-FODMAP barbeque sauce. So here’s a recipe for all of you out there who have been missing it like I have.

  • ⅔ c tomato paste
  • 1tbs water (I used the tomato paste and water as a replacement for ketchup, which also contains onion powder)
  • 1 tbs maple syrup
  • 2 tbs liquid smoke
  • 1 tsp chipotle paste ( I use the one pictured below)
"Adobo" simply means adding vinegar and some spices to chili paste to make a sauce. The only "spices" on the label are tomato paste and salt.

“Adobo” simply means adding vinegar and some spices to chili paste to make a sauce. The only “spices” on the label are tomato paste and salt.

The directions are simple: add all the ingredients to a bowl and stir them together until well-blended. I used some of this sauce on thinly-sliced strips of tofu, which I baked in the oven to create barbeque “bacon” strips. Ryan has a brand that he buys all the time at the store and it smells good, but it doesn’t follow my dietary restrictions. I’ve also used it to dip my fries in.

You could also use it on tempeh, veggies, a BBQ pizza…the possibilities are endless. With how cheap tomato paste is, this recipe is also possibly less expensive than buying a bottle of sauce from the store, too.

 

This creates a mild sauce. I encourage you to experiment. You could make it hotter by adding some more chipotle paste or chili powder. For more tang, you could add some vinegar. Put a little extra maple syrup for a sweeter version. Let me know if you try it and how it works out!

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