Healthy BBQ Sauce (No Ketchup, Vegan)

Name: Healthy BBQ Sauce (No Ketchup, Vegan)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 8 servings
Ingredients: 1 large onion, chopped; 2 cloves garlic, minced; ¾ cup water; 1 cup tomato sauce; ⅓ cup maple syrup; 2 Tablespoons apple cider vinegar; 1 Tablespoon balsamic vinegar; 1 Tablespoon molasses; 1 teaspoon smoked paprika; ¼ teaspoon chili powder; 2 teaspoon tamari (GF) or soy sauce; 1 teaspoon fine sea salt; pinch of black pepper; ⅛ teaspoon cayenne pepper, optional; 3-4 drops liquid smoke, optional

User Reviews

5.0

156 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings
8 servings
Calories
52 kcal
Course
Condiments
Cuisine
American

Healthy BBQ Sauce (No Ketchup, Vegan)

Finn Russell

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Homemade healthy barbecue sauce is easier than you might think! It's thick, tangy, just sweet and salty enough, and made from whole-food ingredients. No refined sugar, oil, or artificial colors! This is BBQ sauce you can actually feel good about.Yield: makes 2 cupsAdapted from Del's Basic Barbecue Sauce on forksoverknives.com.

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Ingredients

Servings

1 large onion, chopped
2 cloves garlic, minced
¾ cup water divided
1 cup tomato sauce This is just cooked, pureed tomatoes + salt; often sold in 8 oz. cans.
⅓ cup maple syrup or 4-5 large medjool dates, pitted & chopped
2 Tablespoons apple cider vinegar
1 Tablespoon balsamic vinegar
1 Tablespoon molasses
1 teaspoon smoked paprika
¼ teaspoon chili powder
2 teaspoon tamari (GF) or soy sauce
1 teaspoon fine sea salt
pinch of black pepper
⅛ teaspoon cayenne pepper, optional
3-4 drops liquid smoke, optional

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Instructions

Preheat a large saute pan over medium heat. Cook the onion for 7 to 10 minutes, stirring occasionally. Allow some color and caramelization to develop in the pan. You'll deglaze with water and other ingredients in a few minutes.
Once the onion is golden, add the minced garlic and cook for about 30 seconds, stirring constantly so the garlic doesn't burn. Deglaze the pan with ¼ cup water.
Add the remaining ingredients: tomato sauce, ½ cup water, apple cider vinegar, balsamic vinegar, maple syrup (or dates), molasses, smoked paprika, chili powder, cayenne, black pepper, salt, tamari, and liquid smoke, if using. Stir to combine. Bring to a simmer, and cook for 3 to 5 minutes or until slightly reduced.
Remove from heat and let cool 15 minutes. Transfer to a blender, and blend until smooth. Pour into a jar, and allow to cool. Cover and refrigerate until ready to use.

Notes

Homemade BBQ sauce can be stored in an airtight container in the refrigerator for up to 1 week.
*Review the tips above for adjusting the flavors.

Nutrition Information

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Calories 52kcal (3%) Carbohydrates 13g (4%) Protein 1g (2%) Fat 0g (0%) Saturated Fat 0g (0%) Cholesterol 0mg (0%) Sodium 505mg (21%) Potassium 181mg (5%) Fiber 1g (4%) Sugar 10g (20%) Vitamin A 245IU (5%) Vitamin C 3mg (3%) Calcium 26mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 52 kcal

% Daily Value*

Calories	52kcal	3%
Carbohydrates	13g	4%
Protein	1g	2%
Fat	0g	0%
Saturated Fat	0g	0%
Cholesterol	0mg	0%
Sodium	505mg	21%
Potassium	181mg	4%
Fiber	1g	4%
Sugar	10g	20%
Vitamin A	245IU	5%
Vitamin C	3mg	3%
Calcium	26mg	3%
Iron	1mg	6%