Like Ethiopian berbere spice mix, Moroccan ras-al-hanout is a visually stunning and complex spice blend that pairs exceptionally well with eggplant, chickpeas, lamb, beef, and poultry. It is a key ingredient in Moroccan-style vegetable and meat stews, called tagines. Our Low FODMAP Moroccan Ras-el-Hanout Spice combines spices that we typically think of as “sweet” like cinnamon and cardamom, with white and black pepper, turmeric, anise and more.
The name itself means “top shelf,” and alludes to the quality and complexity of the spices included in the blend. Like Jamaican jerk seasoning, ras-al-hanout refers to a spice blend, this one used widely throughout North Africa, with each region having its own signature proportion of spices.
About Untested Ingredients In Low FODMAP Moroccan Ras-el-Hanout Spice Mix
Two ingredients in this blend have not been tested by the Monash FODMAP team: white pepper and mace. However, with only 1.7g of carbohydrates and 0.6g fiber, and 0.8g carbohydrates and 0.4g fiber, in one teaspoon of white pepper and ground mace respectively, these spices are unlikely to be high FODMAP in the quantities used for this blend. More below.
Frequently Asked Questions
Anise is a licorice flavored spice; it is a tiny seed, that looks similar to caraway seed. Each seed is slightly curved, and brownish grey in color. They are often found in European cooking as well as Middle Eastern. Anise leaf (which is an herb) are also used in cooking and are not the same as the seed. Anise seed and star anise are not the same spice. Unfortunately, Monash University and FODMAP Friendly have only lab tested star anise, however, ¼ teaspoon of anise seed contains 0% carbs, so this can be considered a low FODMAP serving.
I would use a mortar and pestle. Depending on your electric spice grinder, the seeds might fly around and not grind at all, depending on the amount you try to grind. The smaller the amount, the more likely this will happen.
Low FODMAP Seasoning Blend Basics
Please refer to our article, How To Make Low FODMAP Seasoning Blends, for info on purchasing spices, storage and discussions on whole spices vs. pre-ground, the best tools for grinding your own, measuring, etc.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial
- Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Flavor For Your FODMAP Cooking
Check out all of our other low FODMAP seasonings, all very easy to make.
- Low FODMAP Everything Bagel Seasoning
- Low FODMAP Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Ethiopian Berbere Spice
- Low FODMAP Sweet BBQ Dry Rub
- Low FODMAP Smoky BBQ Dry Rub
- Low FODMAP Jamaican Jerk Seasoning
- Low FODMAP Tex Mex Seasoning
- Low FODMAP Mediterranean Za’atar
- Low FODMAP Salt-Free Herb Mix
- Low FODMAP Dry Ranch Seasoning
- Low FODMAP Steak Seasoning
- Low FODMAP Garam Masala
- Low FODMAP Lemon Pepper Seasoning
- Low FODMAP Cumin Allspice Dry Rub
- Low FODMAP Sweet & Spicy Dry Rub
Low FODMAP Moroccan Ras-el-Hanout Spice
Like Ethiopian berbere spice, Moroccan ras-al-hanout is a visually stunning and complex spice blend that pairs exceptionally well with eggplant, chickpeas, lamb, beef, and poultry. It is a key ingredient in Moroccan-style vegetable and meat stews, called tagines.
Low FODMAP Serving Size Info: Makes about ⅓ cup (48 g); 16 Servings; serving size 1 teaspoon
Ingredients:
- 1 tablespoon ground ginger
- 2 teaspoons ground cardamom
- 2 teaspoons ground mace
- 1 teaspoon ground allspice
- 1 teaspoon ground cayenne pepper
- 1 teaspoon ground cinnamon
- 1 teaspoon ground coriander
- 1 teaspoon ground nutmeg
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground anise seed
- 1/2 teaspoon ground cloves
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon freshly ground white pepper
Preparation:
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In a small mixing bowl, stir together all of the ingredients until well combined.
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Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
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.
