Oil-free, refined sugar free, and oh-so-yummy, this Healthy Ketchup is the perfect delicious sauce for all your drizzling, topping, and dunking needs!  It has just the right amount of contrasting tang versus sweetness ratio, plus a POW of rich tomato flavor to make all your ketchup dreams come true. Perfect for anything from fries to veggie loaves, this ketchup punches the flavor town ticket.

Whole Food Plant Based recipe, plant based, vegan, oil free, refined sugar free, no highly processed ingredients, and gluten free.

Hi there, Ameera here!

I admit it; I love ketchup!  I mean, what’s not to love, right?  I grew up dowsing my fries, burgers, and hot dogs in tons of ketchup. Mom always used to say, “You want some fries with your ketchup?”  LOL

It was the perfect accompaniment with sweet and tangy… Who knew that store-bought ketchup was filled with SO much sugar?  It is pretty much pure sugar, no wonder I loved it so much.  High fructose corn syrup is typically the 2^nd or 3^rd ingredient right after tomatoes in most store-bought ketchups, which says a lot!

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Yummy and Healthy

Mom and I were on a mission to make a Whole Food Plant Based compliant ketchup that was not only healthy but tasted super yummy too! AND, I think we accomplished just that!

We ran about 7 kitchen tests before landing on this delicious final version.  It was definitely a labor of love trying to get the ratio of ingredients just right! A total Goldilocks experience for sure!

We wanted it to be a ketchup that the kids (and adults) would love.  It is both tangy and sweet with that tasty tomato flavor we all love!  Perfect for dipping fries, topping veggie loaves, and everything in-between.

We topped our Mini Roasted Red Pepper Veggie Loaves with it and it tasted AH-MAZING!!! We hope you enjoy our Healthy Ketchup as much as we do!

We would love for you to give this recipe a try!  If you try it, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us!  We would love to hear from you.

Products Used:

• High-Speed Blender
• Small stock pot

Healthy Ketchup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 2 Minutes
• Cook Time: 10 Minutes
• Total Time: 12 Minutes (+15 Minute Soak Time)
• Yield: 1.5 Cups 1x
• Category: Sauce
• Method: Stovetop
• Cuisine: American

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Description

Oil-free, refined sugar free, and oh-so-yummy, this Healthy Ketchup is the perfect delicious sauce for all your drizzling, topping, and dunking needs!  It has just the right amount of contrasting tang versus sweetness ratio, plus a POW of rich tomato flavor to make all your ketchup dreams come true. Perfect for anything from fries to veggie loaves, this ketchup punches the flavor town ticket.

Whole Food Plant Based recipe, plant based, vegan, oil free, refined sugar free, no highly processed ingredients, and gluten free.

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Ingredients

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• 6 oil-free sundried tomato halves *
• 3 Medjool dates, pitted
• 1 – 8 oz. can tomato sauce
• 2 Tablespoons water
• 1/3 cup + 2 teaspoons white distilled vinegar
• 2 Tablespoons + 1 teaspoon organic maple syrup (+/- to taste)
• ½ teaspoon reduced sodium tamari * (see notes)
• ½ teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon sea salt (+/- to taste) *

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Instructions

1. Place the sundried tomatoes in a small bowl and cover with boiling water, allow to sit for 15 minutes.
2. Place the pitted Medjool dates in a small bowl and cover with boiling water, allow to sit for 15 minutes.  Note:  If the Medjool dates are fresh and soft, they do not need covered in boiling water, just pop them straight into the high-speed blender.
3. Drain the sundried tomatoes and Medjool dates, discard the water, then place all the ingredients into a high-speed blender and blend until emulsified and smooth, about 2 minutes.
4. Place in a small stockpot and simmer for 10 minutes, taste test and adjust seasonings accordingly.
5. Refrigerate until ready to use.

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Notes

*Sundried Tomatoes:  Be sure to select oil free sundried tomatoes. They are typically dried like dates.  We use Mediterranean Organic Sundried Roman Tomatoes.

*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Makes:  1 ½ cups

*Storage: Use within 7 days

This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.