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Healthy BBQ Sauce (No Ketchup, Vegan)
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.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8 servings
Calories: 52 kcal
Course:
Condiments
Cuisine:
American
Ingredients
- 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
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.