Today we’re talking a quick recipe for vegan low FODMAP Worcestershire sauce that is gluten free, and doesn’t require 1000 ingredients.
To be perfectly frank, I don’t have a sharp recollection of what regular Worcestershire sauce tastes like. For a long time I was deathly afraid of anchovies, so Worcestershire sauce never appealed.
These days, although Worcestershire sauce appeals for taste reasons, it is less suitable for dietary ones. Commercial Worcestershire sauce contains some high FODMAP ingredients, and I also needed a substitute for my vegan bolognese. As it turns out, making a ‘kind of’ Worcestershire sauce is quick and easy!
Vegan low FODMAP Worcestershire sauce
Enter, this kinda sorta Worcestershire sauce. This FODMAP friendly Worcestershire sauce serves as a suitable replacement for the varieties with anchovies, molasses and garlic/garlic powder. It is zingy, a little bit spicy, and works like a charm in my FODMAP friendly vegan bolognese. It probably doesn’t taste exactly like the original (which is understandable given it doesn’t use the main ingredients) but it serves it’s purpose.
Why do I need to make my own Worcestershire sauce?
As I’ve touched on above, Worcestershire sauce contains a number of ingredients that render it unsuitable for a FODMAP aware vegetarian. Firstly, it contains anchovies. Secondly, the ingredients can often read like a ‘what not to eat on the FODMAP diet’ list. A quick perusal of various recipes suggests that malt vinegar (not gluten free) apples, onions, garlic, shallots and treacle or molasses are all often added.
This recipe is vegan, gluten free and FODMAP friendly. It’s also easy to make, and uses relatively common ingredients from a well stocked pantry. It makes a small batch – enough to make my FODMAP friendly bolognese, with potentially a little leftover.
This can be used in place of Worcestershire sauce in any recipe, although I’d highly recommend it in the vegan bolognese. I’m currently obsessed with it and have been eating in on it’s own because it’s so good. Eating it with pasta is also obviously a good idea, in case you hadn’t picked up on that visual cue. Sorry that Worcestershire sauce doesn’t make for a good picture on it’s own.
More vegan low FODMAP recipes
- 100% buckwheat flour dumpling wrappers from my buckwheat e-book
- Low FODMAP vegan tagine
- FODMAP friendly vegan chilli
- Gluten free, vegan and low FODMAP lasagne
- Sweet and sticky ginger tofu
Low FODMAP vegan Worcestershire sauce
Ingredients
- 125ml (1/2 cup)* apple cider vinegar
- 40ml (2 tbsp)* Tamari
- 40ml (2 tbsp)* brown sugar
- 10ml (1 tsp)* maple syrup
- 1/2 tsp cinnamon
- 1/2 tsp allspice
- pinch of powdered clove, optional
Instructions
- Place all ingredients in a small saucepan over a medium heat. Stir intermittently for around 10-15 minutes, or until it has thickened. Add some freshly cracked pepper and use in whatever you’re doing (bolognese obviously encouraged.) Store in an airtight container and use within a week or two.
Can you use coconut sugar in place of brown sugar?
Hi Robin! I haven’t tried that but I’m sure it would work fine. That said, coconut sugar is high fructose and fructan in levels higher than a teaspoon so if you have issues with either it might not be ideal. If you’re looking to make the recipe refined sugar free, I would suggest trying maple syrup or even rice malt syrup 🙂
Awesome, thanks!
As I was recently diagnosed with IBS and a celiac desease and had so many recipes with worcester sauce included, I made some researches and found your great homepage. I’ll try this one out when I’ll finaly have the allspice and the clove.
Greatings from Berlin, Germany.