Roasted Red Pepper Sauce

This recipe draws heavily from Em Schwartz’s Low Fodmap Red Pepper Pasta, to whom I am exceedingly grateful. Desperate for a replacement for tomato sauces, I’ve been trying to find a good red pepper sauce recipe since I started eating low histamine in early 2018. Just roasting and blending red peppers leads to a sauce without any real depth; in this recipe, the pumpkin and milk add body and richness. I also add roasted carrot and celery to round out the flavour. They are my standard substitutions for onion.


2 carrots
2 sticks of celery
4 red bell peppers
2 tbsp olive oil
1/3 cup canned pumpkin puree
1 cup milk of choice
1 tbsp tapioca starch or corn starch
1/4 cup of fresh basil leaves, chopped


1. Preheat oven to 425 degrees.

2. Cut the red bell peppers in half and place on a roasting tray. Peel the carrots, then chop carrot and celery into 1 inch pieces and place on a roasting tray. Salt and drizzle all vegetables with olive oil.

3. Roast the red bell peppers, carrot and celery for 20-25 minutes or until pepper skins are wrinkled and carrot and celery are soft.

4. Finely chop basil leaves.

5. Place red peppers, carrot, celery, pumpkin puree, milk, tapioca starch and basil leaves into a blender. Blend until smooth.

6. Pour sauce into a large skillet and heat over medium-high heat, stirring occasionally. Once sauce reaches a simmer, reduce heat and continue to stir until it just slightly thickens.  Salt to taste.

This sauce can be used over pasta (I use Tinkyada brown rice pasta), as a component in Chicken Parmigiana, or as a great side sauce for meat.