Low FODMAP Garlicky Peanut Sauce? YES!
Mourn no more! This version of Garlicky Peanut Sauce is a flavorful powerhouse just like the traditional version.
Asian noodles with garlicky peanut sauce used to be on a regular rotation in my house and when I first learned that I would have to forgo garlic in my low-FODMAP diet I was mourning the idea of never having it again.
This recipe is in fact the very same one that is featured in our Monash University compliant Zoodles & Tofu recipe.
Is It a Sauce or a Dip?
Well, it’s a sauce, and a dip and a general all-around zesty condiment that we find more and more uses for all the time.
We like it with zoodles, tossed with gluten-free pasta, used as a dip for veggies, drizzled over grilled chicken or fish…we are sure you will find many other uses as well. Make a double batch and keep it in the fridge all week long.
Sometimes we take pieces of our weekly Roast Chicken and dip it in this sauce as a quick lunch or high protein snack.
Garlicky Peanut Sauce
This Garlicky Peanut Sauce is easy to make, keeps well in the fridge and is great on noodles, with tofu, chicken or pork and can even be used as a dip for veggies.
Low FODMAP Serving Size Info: Makes about 1 1/2 cups (360 ml) of sauce; serving size 1/2 cup (120 ml)
- 3/4 cup (200 g) smooth peanut butter, either natural (Smucker's) or no-stir style (JIF)
- 1/2 cup (120 ml) soy sauce; use gluten free if following gluten free diet; we like low sodium too such as San-J Organic Reduced Sodium Gluten Free Tamari Soy Sauce
- 2- inch (5 cm) fresh ginger root piece, peeled
- 1/4 cup (60 ml) rice vinegar, (regular, not seasoned)
- 1/4 cup (60 ml) toasted sesame oil
- 2 tablespoons firmly packed light brown sugar
- 2 tablespoons Low FODMAP Garlic-Infused Oil made with vegetable oil or purchased equivalent (see Tips)
- 1/2 teaspoon chile powder, such as ground red serrano chile powder (approved by Monash), or to taste
- Water, pasta water, brewed black tea
Combine peanut butter, soy sauce, ginger, rice vinegar, sesame oil, brown sugar, oil, and chile powder in a blender and blend until smooth and combined. Scrape down blender as needed. It will need to be thinned and its thickness will largely depend on the type of peanut butter used. If you happen to be making pasta at the same time, you can use some of the starchy cooking water. If not, use tap water or we love black tea as well. Start with a couple of tablespoons, blend, and adjust as needed. If you are using as a dip you can leave it on the thicker side. For a sauce to be tossed with pasta or drizzled over chicken or fish, keep adding liquid until you have a flowable texture. Taste and add more chile powder if desired.
Sauce can be refrigerated in an airtight container for up to a week. It might need more thinning after being chilled but no need to pull out the blender. Simply stir in your chosen liquid until you reach the texture you want.
- If you are making your own Garlic-Infused Oil, make it with double the garlic for a more potent garlic taste.
- If you don’t have rice vinegar in the house, feel free to substitute apple cider vinegar or distilled white vinegar.
If You Can Tolerate
- If you have passed the garlic fructan Challenge add 2 to 4 garlic cloves to the blender and leave out the oil entirely. No need to add any oil at all.
- If you have passed the wheat fructan Challenge, feel free to use a regular soy sauce - low sodium or not but we do recommend you use a naturally brewed brand. See our article All About Soy Sauce and the Low FODMAP Diet.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Right after this photo shoot, we tossed the sauce with some rice noodles and veggies for a protein packed meal, seen below.
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