Cap’s Homemade Spaghetti Sauce

This rich and flavorful spaghetti sauce gets a little lift from the use of fire roasted tomatoes, red cooking wine, a pinch of red pepper flakes and a generous helping of herbs and spices, all without any high FODMAP ingredients that usually go into Italian dishes. It’s a versatile red sauce that is excellent on semolina and gluten-free pastas alike (I happen to prefer gluten-free, but have had it on both), as well as on meatball subs, as a dip for calzones and stromboli and it even works great as a pizza sauce.

Spaghetti Sauce was something that always came from a jar when I was a kid. If my mother ever knew how to make it, I never knew about it and I suspect much of the US operates this way when it comes to such sauces. After all, we’re all used to the jarred stuff and there are dozens of different types to choose from, if not more that taste pretty good. It may seem like a monumental pain to have to make your own, but again it’s one of those things that I made after developing carbohydrate intolerance that I had to admit tasted so much better when I made it myself, despite being unable to use things in it like onion and garlic. Even though I’m not using fresh tomatoes and herbs, the ingredients I use are all organic and processed as little as possible. Since they’re canned and dried, they’re a little more affordable, but the finished product still has that fresh, homemade taste.

Cap’s Homemade Spaghetti Sauce

  • 1 tablespoon olive oil
  • 1 tablespoon fennel seeds
  • 1 cup Low FODMAP Chicken Stock
  • 1 15 oz can fire roasted crushed tomatoes (such as Muir Glen)
  • 2 15 oz cans tomato sauce
  • 2 6 oz cans tomato paste
  • 1 cup water
  • 1 cup red cooking wine
  • 1 tablespoon white sugar
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • ¼ cup chopped fresh parsley or 1 tsp dried
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • Pinch crushed red pepper flakes

Heat a large stock pot on the stove over medium heat. Add oil and fennel seeds and brown 2-3 minutes. Add remaining ingredients and bring to a boil, stirring occasionally. Cover and reduce heat, allowing sauce to simmer approximately 1 hour. If you prefer a uniform sauce without chunks, use an immersion blender to puree sauce. Freeze any unused portion.

Makes: about 3 pints

Prep time: 15 mins

Cook time: 1 hour

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