Marinara sauce is one of those things that I never thought I would make from scratch. Buying it in a jar or can is so simple, and an activity I take for granted now. Nearly every pasta or pizza sauce on the market contains some form of garlic and/or onion as an ingredient, which doesn’t work on the low FODMAP diet. I came across one marinara sauce that you can buy at the store that doesn’t contain garlic or onion, but at $8 a jar, Raos Homemade Sensitive Formula Marinara Sauce is a tough pill to swallow.
I’ve tried this recipe a number of different ways to finally come up with the final product. It is a bit zesty, so if you don’t like the spices, you can modify them as you wish. Also, this sauce freezes very well, so I usually make a large portion and freeze it in individual servings.
Low FODMAP Marinara Sauce Recipe
- 28 oz Can of Tomato Puree (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Muir Glen Organic Tomato Puree.)
- 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
- 3 Tablespoons Garlic Infused Olive Oil
- 1/4 Cup Fresh Chives, Diced
- 1 teaspoon Salt
- 1/2 teaspoon Pepper
- 1 teaspoon Dried Oregano
- 1 teaspoon Dried Basil
- 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
- 1/2 teaspoon Dried Parsley
- 1/4 teaspoon Dried Rosemary
- 1/2 lb Ground Turkey or Ground Beef (optional)
- 1/4 Cup Fresh Parmesan, Grated (optional)
- Heat Olive Oil in a heavy sauce pan on medium heat.
- Add Ground Turkey (if desired) and grill until meat is cooked thoroughly.
- Add Tomato Puree and Diced Tomatoes, and stir until well blended.
- Stir in Chives, Salt, Pepper, Oregano, Basil, Asafoetida Powder, Parsley and Rosemary and mix well.
- Bring mixture to a boil, stirring frequently.
- Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.
- Add Parmesan (if desired). Heat an additional 10 minutes, stirring occasionally.
- Serve and enjoy or freeze in individual servings.
- This sauce is a bit zesty, so if you like things a bit more mild, eliminate the asafoetida powder and rosemary, as well as limit the other spices.
- I am not sure of the exact amount that this will serve, but I would estimate 4-8 servings.
Like this recipe? Let me know what you think and explore more low FODMAP recipes.