Right now, most of us have a bottle of ketchup chilling in the fridge, waiting to be enjoyed with everything from fries to nuggets to (vegan) eggs. In fact, each American eats about three bottles of ketchup per year. That’s a lot for a sweet red sauce, in fact, it totals about 10 billion ounces. But while the ketchup on the shelves is definitely delicious (Heinz is the go-to brand for many people), it’s also possible to make your own from scratch. Not only is it delicious, but it’s also healthier.
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What’s in ketchup?
Ketchup is a simple condiment made with just a handful of ingredients, all of which are vegan. Of course, these also include tomatoes (fresh or concentrated), vinegar (for that distinctive sour taste), salt, seasonings (such as onion powder or garlic powder), sugar, and often additives. The most popular brand around the world is Heinz, which sells over 650 million bottles of ketchup each year. The company makes its sauce using most of the aforementioned ingredients, plus high fructose corn syrup, a sweetener made from cornstarch.
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Is ketchup good for you?
The main ingredient in ketchup is tomatoes. When eaten fresh, fruit is a good source of many vitamins and minerals, including vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene. Research shows that even when the fruit is processed into ketchup, some of these nutrients are still present. Contributed by Cecilia Snyder, MS, RD. health line, “Eating ketchup may give you the health benefits of lycopene.” However, he adds that fresh or canned whole tomatoes are likely to provide you with more antioxidants. .
However, please note that ketchup is not a health food. Snyder added that while “this seasoning is easy to incorporate into a balanced diet,” it does have some drawbacks. For one thing, it’s high in salt and sugar. “If you love ketchup and consume four to five tablespoons per meal, you’re consuming more than 35 percent of your carbohydrate intake from ketchup alone,” Snyder explains.
Many commercial products, such as Heinz, also contain high fructose corn syrup, which research suggests can cause health problems if consumed in large amounts. Excessive consumption of high fructose corn syrup, which is found in many processed foods, not just ketchup, is associated with an increased risk of type 2 diabetes, fatty liver disease, and metabolic syndrome.
How to make your own ketchup: 7 vegan recipes to try
If you love ketchup, you can reduce your intake of sugar, salt, and high fructose corn syrup by making it yourself from time to time. It’s not only healthier, but definitely more valuable and tastier too. Find 7 favorite vegan ketchup recipes below to help you out.
Bianca Zapatka
1 Homemade ketchup made in 5 minutes
Making ketchup from scratch doesn’t have to be a time-consuming process. In fact, this recipe from Bianca Zapatka proves it can all be done in just 5 minutes. Moreover, you only need a few ingredients to make a delicious sauce: tomato paste, garlic, apple cider vinegar, and salt.
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simple vegan blog
2 2 minute healthy ketchup
Is 5 minutes too long? Well, how about two? This recipe from Simple Vegan Blog claims that by mixing tomato paste, maple syrup, apple cider vinegar, onion powder, oregano, and sea salt in a bowl, you’ll have a delicious, tangy dip in no time.
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wild vegan flower
3 Smoky maple balsamic ketchup
If you want to add a smoky flavor to your ketchup, you’ll love this quick and easy recipe from Wild Vegan Flower. Add a little strong maple syrup and balsamic vinegar and it’s ready in under 10 minutes. “For a real maple flavor, you’ll want to use dark maple syrup,” says recipe developer Jess Flowers, who runs a vegan blog. “A lighter variation of maple syrup will add sweetness, but without the strong maple flavor. Otherwise, the balsamic flavor will overwhelm the ketchup.”
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spicy sassy vegan
Four spicy maple syrup ketchup
Spice lovers, this is for you. This recipe is very similar to the others on this list, as it calls for things like tomato paste, maple syrup, and vinegar. However, you’ll also need a splash of hot sauce and cayenne pepper for some delicious spiciness.
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berry vegan val
Five foraged rosehip ketchup
Why not add a little more fun to your afternoon of sauce making by adding a foraging trip? Very Vegan Val’s unique take on vegan ketchup calls for rose hips. According to founder Valerie Zemba, rosehips are easily foraged in the wild for most people (though you can also buy them from a store if you prefer).
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live and taste
6 vegan cherry tomato ketchup
Most ketchup recipes call for tomato paste, but it can also be made with fresh tomatoes, as this recipe from Live and Taste shows. Sauces made with cherry tomatoes take a little longer to make than the others on this list, but they’ll be worth it for all that extra fresh flavor.
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salad therapy
7 Date sweetened refined sugar-free ketchup
Besides maple syrup, Medjool dates are also a natural sweetener that can be used in homemade ketchup. Additionally, it also brings additional nutrition to your recipes as it is a good source of nutrients such as dietary fiber, copper, vitamin B6, and antioxidants.
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Read below for more plant-based recipes.
Charlotte is a writer and editor based in sunny Southsea on England’s south coast.
