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An aerial image of a white speckled ceramic bowl filled with low FODMAP Nomato sauce. The bowl sits on a white marble in bright sunlight and two glasses of water sit in the top right corner.

Low FODMAP Nomato sauce

*Cups and tablespoons are in Australian measures. Use gram weights for international accuracy.
5 from 7
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Prep Time 20 minutes
Cook Time 30 minutes
Course Seasoning, Side Dish, Soup
Cuisine Food Intolerance Friendly
Servings 1 .2kg (3 X 400g cans)

Ingredients
  

For the Nomato sauce:

  • 60 ml (3 tablespoons)* oil or garlic infused ghee, see notes section
  • 1 bunch spring onion greens chopped (75g)
  • 1 bunch of basil chopped and woody stems removed (75g)
  • 100 g beetroot chopped into small pieces
  • 750 g Kent or Japanese pumpkin skin removed and chopped into small/medium pieces
  • 500-1000 ml (2-4 cups)* water or low FODMAP vegetable stock, as needed
  • 40 ml (2 tablespoons)* Tamari or gluten free soy sauce
  • 40 ml (2 tablespoons) balsamic vinegar, lemon juice or red wine vinegar
  • 2 tablespoons dried oregano
  • Seasoning to taste

Optional ingredients:

  • 1/2 – 1 tablespoon maple syrup or sweetener of choice this will depend on how sweet your pumpkins are
  • Extra lemon juice

Instructions
 

  • Preheat a soup pot over a medium heat. Add the oil or ghee and heat for a minute or so. Add the spring onion greens and allow them to sizzle, cooking until fragrant.
  • Add the basil, beetroot, pumpkin and 500ml (2 cups) of water or stock and stir to combine. Add the Tamari, balsamic vinegar and oregano and stir again.
  • Place the lid on and cook the sauce for 15-25 minutes or until the vegetables are completely cooked. Add water as necessary, but try not to add too much. You can add more later to achieve the right consistency, but you can’t take it back.
  • Once the vegetables are completely cooked, use a soup stick to blend until you reach a passata consistency. You can also use a blender, but only blend warm things in a blender with an air hole as blenders like Nutribullet will explode with hot liquid in them (there’s nowhere for steam to escape).
  • Once blended, taste and adjust for seasoning. Add salt and pepper to taste, along with some maple syrup and/or lemon juice to achieve a tomato like taste.
  • Use the nomato sauce wherever you would use tinned tomatoes, passata or pasta sauce. See the notes in the body of the post about adjusting the flavour profile to suit the dish you’re making.
Keyword no onion or garlic, Nomato sauce
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