No-Tomato Ketchup

Tanya Eisenwasser

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A nightshade-free ketchup that uses apple for natural tang instead of vinegar.

Prep 10 min

Cook 25 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 2 medium carrots, peeled and chopped (about 200g)
• 1 medium beet, peeled and diced (about 150g)
• 1 small apple, peeled, cored, and chopped
• 1/4 small onion, chopped (optional)
• 1 tablespoon olive oil or coconut oil
• 1/2 cup water
• 2 tablespoons maple syrup
• 1/4 teaspoon salt
• 1/8 teaspoon ground turmeric (optional, for color; skip if sensitive)

Instructions

Cook the Vegetables

1. Heat the oil in a medium saucepan over medium heat.
2. Add the carrots, beet, apple, and onion (if using).
3. Sauté for 3-4 minutes, stirring occasionally.
4. Add the water and bring to a simmer.
5. Cover and cook for 15-20 minutes until all vegetables are fork-tender.

Blend

1. Transfer everything to a blender, including the cooking liquid.
2. Add the maple syrup, salt, and turmeric (if using).
3. Blend until completely smooth.
4. Taste and adjust salt or maple syrup as needed.

Adjust Consistency

1. If the ketchup is too thick, add water 1 tablespoon at a time and blend again.
2. If too thin, return to the saucepan and simmer uncovered for 5-10 minutes.

Tips & Substitutions

• Use a tart apple like Granny Smith for more tang. Sweet apples like Fuji will make the ketchup milder.
• Skip the onion if it bothers you. The beet and carrot provide enough flavor on their own.
• Skip the turmeric if you are sensitive. It is optional and mainly adds a warmer color.
• Adjust thickness by simmering longer or adding water. The consistency should be similar to store-bought ketchup.
• Freeze in ice cube trays for easy portioning. Pop out frozen cubes and store in a freezer bag, then thaw only what you need.

Why This Works

Beets and carrots. Both are naturally low in histamine and generally well tolerated. Together they create the red color and earthy sweetness that mimics tomato ketchup.

Apple. Provides natural acidity and tang without vinegar, which is fermented and can be high in histamine. This is the key ingredient that makes the ketchup taste like ketchup.

No tomatoes. Tomatoes are high in histamine and one of the most commonly avoided ingredients. This recipe replaces them entirely with root vegetables and fruit.

No vinegar. Most store-bought ketchup contains vinegar, which is a fermented product. Using apple for acidity instead avoids this entirely.

Freshness matters. Making ketchup from scratch ensures there are no preservatives, citric acid, or other additives found in commercial versions.

Storage

Refrigerate in a sealed glass jar for up to 3-4 days. For longer storage, freeze in ice cube trays or small portions and thaw as needed. Histamine buildup is generally lower risk than with meat or fish leftovers, but any cooked food can become more problematic the longer it sits. Fresh is always best.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.