Harissa is a vibrant, chili-based paste used to spice up meats, veggies, and grains. This Low FODMAP version skips garlic and uses garlic-infused oil instead, delivering all the flavor with none of the bloat. It blends dried chiles, roasted red peppers, citrus, and warm spices into a smooth, rich paste that’s safe for IBS and FODMAP-sensitive eaters.

Ingredients Needed:

7 dried New Mexico or guajillo chiles: stemmed and seeded after soaking
6 oz roasted red peppers: from a jar, drained, rinsed, and dried
2 tbsp tomato paste: check for no added garlic/onion
1 tsp ground caraway seeds: toasted and ground
2 tsp ground coriander
2 tsp ground cumin
1 tsp smoked paprika
½ tsp cayenne pepper (optional): adjust to taste
Pinch kosher salt
2 tbsp lemon juice: fresh-squeezed
2 tbsp garlic-infused olive oil: Low FODMAP flavor substitute
Extra olive oil for storage (optional)

How To Make Low FODMAP Harissa:

Soak the Chiles:
Place dried chiles in a heat-safe bowl. Cover with hot water and soak for 30 minutes until softened. Drain and remove stems and seeds.

Blend the Paste:
In a food processor, combine soaked chiles, roasted red peppers, tomato paste, ground caraway, coriander, cumin, smoked paprika, cayenne, salt, and lemon juice.

Add Garlic Flavor Safely:
While blending, slowly drizzle in the garlic-infused olive oil. Blend until smooth, scraping down the sides as needed.

Store the Harissa:
Transfer to a clean jar. Optionally, top with a thin layer of plain olive oil to seal. Seal the jar tightly and refrigerate.

Recipe Tips:

Garlic-infused olive oil provides Low FODMAP flavor without fermentable carbs.
Adjust spice level by using fewer hot chiles or omitting cayenne.
Use as a marinade, condiment, or mix into yogurt for a Low FODMAP dip.
Flavor deepens after chilling overnight — great for meal prep!

How to Store & Reheat:

Room Temperature: Not recommended — store in fridge.
Fridge: Store sealed for up to 2 weeks.
Freezer: Freeze in small portions for up to 3 months.

Nutrition Facts (per tablespoon):

Calories: 22
Sodium: 45mg
Protein: 0.3g
Fat: 1.5g
Carbs: 1.7g
Fibre: 0.6g
Sugar: 0.5g

FAQs:

Is harissa Low FODMAP?
Not traditionally — it contains garlic. This version uses garlic-infused olive oil to make it safe for Low FODMAP diets.

Can I use tomato paste on a Low FODMAP diet?
Yes, in small amounts. This recipe uses a safe portion divided over many servings.

Are dried chiles Low FODMAP?
Yes, most dried chiles are Low FODMAP in moderation. Use mild types like guajillo or New Mexico for sensitive digestion.

What does garlic-infused oil do?
It provides garlic flavor without the FODMAPs — perfect for IBS-friendly cooking.

How long does homemade harissa last?
It lasts up to 2 weeks in the fridge or 3 months in the freezer.

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