The Histamine Friendly Kitchen

Carrot Ketchup

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During this winter we as a family has been eating a lot of oven roasted veggies. Especially a lot of crispy sweet potato fries. And I have really been missing ketchup. I don’t know if it is the taste of ketchup so much as just being able to dip the fries in something. So along came this carrot ketchup 🙂 

There are a lot of recipes for “nomato” ketchup out there, and I have tried out a few of them. After having tested a few recipes and I have come to the conclusion that I prefer mine without vinegar. So I came up with this recipe using apples instead of the combination of sugar and vinegar which you see in a lot of recipes.

So here is what I did: Clean and peel the carrots and the apple. I used a mix of orange and purple carrots to give it more of a red color. Steam the carrots and apple. Peel the red onions and cut them into quarters. Fry the onions in a bit of coconut oil on a pan, till they start to caramelize. Check the carrots and apples to see if they have had enough, by pricking them with a fork, if the carrots fall of the fork again they are ready. Transfer the carrots, apple, and caramelized onion to a container in which you can blend them (or put it all in your blender or food processor). Add the spices and a bit of the steaming liquid, save the rest of the steaming liquid, in case you need to adjust the consistency after blending. Blend and adjust the consistency to your liking with a bit more of the steaming liquid. Salt to taste.

Serve it up with some crispy sweet potato fries. The trick to getting the sweet potatoes crispy is to cut them out thinly and evenly, then soak them for about 20 minutes. Drain the water, transfer the sweet potato sticks to a tea towel and pad them dry. Dry the bowl you used to soak them in and put them back in the bowl with a tbsp of gluten free flour, corn starch or potato starch per big sweet potato. Toss the sweet potato sticks with the flour till they are all evenly coated. Transfer to a baking tray lined with baking parchment. Discard the excess flour. Sprinkle the sweet potato sticks with olive oil, salt and spices or herbs of your choice. Enjoy 🙂

This recipe yields about 600 mL (ca. 2 1/4 cups), which is of course more than what any one person can eat. So freeze down what you don’t eat right away in small portions. That way you always have some ketchup at hand when you need it 😉

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Carrot Ketchup

4.7 from 3 reviews
  • Author: Tania Surrow Larsen, The Histamine Friendly Kitchen
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 600 mL/ 2 1/4 cup 1x
  • Category: Condiments
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Description

Tomato free Ketchup,with no added sugar or vinegar.

Ingredients

  • 4 carrots, 3 orange and 1 purple (in total ca. 400 g)
  • 1 apple
  • 2 small red onions (ca. 80 g)*
  • 1 tsp coconut oil
  • 1/4 tsp salt
  • 1/4 tsp turmeric (optional)
  • 1/4 tsp paprika (optional)
  • ca. 40 ml water (use the steaming liquid (ca 1/6 cup))

Instructions

  1. Clean and peel the carrots and the apple. I used a mix of orange and purple carrots to give it more of a red color. Steam them.
  2. Peel the red onions and cut them into quarters. Fry the onions in a bit of coconut oil on a pan, till they start to caramelize.
  3. Check the carrots and apples to see if they have had enough, by pricking them with a fork, if the carrots fall of the fork, they are ready.
  4. Transfer the carrots, apple, and caramelized onion to a container in which you can blend them (or put it all in your blender or food processor). Add the spices and a bit of the steaming liquid, save the rest of the steaming liquid, in case you need to adjust the consistency after blending.
  5. Blend and adjust the consistency to your liking with a bit more of the steaming liquid.
  6. Salt to taste.
  7. Serve them up with some delicious sweet potato fries, or which ever veggie fries you prefer. Enjoy 🙂

Notes

  • You can replace the red onion with a white onion to make it even more histamine friendly. White onions are the best tolerated type of onion for people with histamine issues.
  • Store any leftover ketchup in the refrigerator for up to three days. If you are sensitive to histamine build up in leftovers freeze it down in handy serving sizes.

Reader Interactions

Comments

  1. Jennifer Osborne says

    I am new to your site and am so grateful for it. This could become a staple for me, but I will need to tweak it a little. Cannot tolerate onions do you think chives and perhaps a little spring onion tops would work?

    Would the addition of a little red pepper puree help?

    Many thanks

    Jennifer



  3. Jean-Pierre says

    Paprika and coconut oil are not considered as low histamine according to several websites.

    • taniasurrow says

      Hi Jean-Piere,

      There is a lot of conflicting information and Low Histamine lists out there on the internet. Which also means that a bunch of my recipes are bound to contain ingredients which are listed as NOT low histamine somewhere. I wrote a post about this dilemma last year, you are welcome to check it out here: https://histaminefriendlykitchen.com/histamine-friendly-food-lists/.

      if you don’t feel comfortable with one or more ingredients in a recipe, I advice you to skip the recipe, or replace/leave out the ingredients in question. And maybe return to the recipe in your reintroduction phase. Here you could consider to replace the coconut oil, with an oil you tolerate, and leave out the paprika all together.

      Tania

  4. Maya says

    This is delicious. It’s not ketchup, but those caramelized onions really add a great flavor. Adding water to the blender changes the flavor too much though, do you have other ideas to what liquid to add to the blender to thin it out?