Low FODMAP Hot and Tangy BBQ Sauce
This Low FODMAP Hot and Tangy BBQ Sauce is definitely tangy, with a vinegary bite, and the heat level can be adjusted to your liking. It is modeled after the “basic barbecue sauce” from Steven Raichlen’s The Barbecue Bible and is based on ketchup, canned tomato sauce, green bell pepper, brown sugar, two kinds of mustard, cider vinegar, scallion greens, a touch of molasses and liquid smoke flavoring. I have also included both FreeFod Onion Replacer and Garlic Replacer. Raichlen’s intent was a sauce that is not too sweet but that balances sour, spicy and smoky. (If you like sweet BBQ sauce check out our Sweet and Sticky BBQ Sauce). This sauce can be left chunky or puréed. The images are of it puréed.
Low FODMAP Serving Size Info: Makes about 2 cups (480 ml); serving size 2 tablespoons; approximately 16 servings
Ingredients:
- 3 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 cup (64 g) finely chopped scallions, green parts only
- ¼ green bell pepper, cored and very finely chopped
- ½ cup (136 g) ketchup
- ½ cup (126 g) canned tomato sauce; make sure it contains no onion or garlic
- ¼ cup (54 g) firmly packed light brown sugar
- 3 tablespoons apple cider vinegar
- 3 tablespoons Worcestershire sauce, such as Lea & Perrins
- 2 tablespoons lemon juice
- 2 tablespoons unsulphured molasses
- 2 teaspoons Dijon mustard
- 1 teaspoon dry mustard
- 1 teaspoon low FODMAP hot sauce, such as Tabasco, or to taste
- ½ teaspoon ground chipotle powder
- ½ teaspoon liquid smoke, such as Wright’s
- ½ teaspoon smoked paprika
- 1 cup (240 ml) water
- 1 teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
- Kosher salt
- Freshly ground black pepper
Preparation:
-
Heat oil over low-medium heat in a large saucepan, add finely chopped scallion greens and green bell peppers and sauté for a few minutes to soften. Whisk in the ketchup, tomato sauce, brown sugar, vinegar, Worcestershire sauce, lemon juice, molasses, both mustards, hot sauce, chipotle, liquid smoke and paprika. Measure out your water and whisk in the FreeFod Garlic Replacer and FreeFod Onion Replacer until dissolved, then whisk into the pot. Bring to a simmer over low-medium heat and cook for 5 minutes, whisking often. Taste, season with salt and pepper and adjust flavor balance. You might want a little more sugar or vinegar, hot pepper sauce or smoke. Cool the sauce.
-
The sauce can be left as is, which is a little textured, or puréed. You can purée right in the pot with an immersion blender or use a traditional blender and blend until smooth. BBQ sauce is ready to use, or you may refrigerate it in an airtight container for up to 1 week. Whisk before using.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Green Bell Peppers: Green bell peppers have been lab tested by Monash University and are recommended in low FODMAP amounts of ½ cup or 52 g. FODMAP Friendly has lab tested green bell peppers and states that 1 small pepper at 75 g is low FODMAP.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.