How to Make Carrot Ketchup: My Nightshade-Free Pantry Staple
Fall is nudging its way into the Upper Peninsula; it’s 45 degrees, the skies are gray, and winter feels like it’s waiting in the wings. Harvest is in full swing, and the root cellar is beginning to fill with the season’s bounty. While the crisp air carries the scent of fallen leaves and ripening fields, I’m inside turning these autumn staples into warm, nourishing comfort food. Today, I’m making one of my favorite pantry essentials: Carrot Ketchup.
Yes, carrot ketchup! Isn’t that fun?
Why Carrot Ketchup?
I follow the Autoimmune Protocol (AIP) because I live with fibromyalgia and lupus, and that means no nightshades, no tomatoes, peppers, or white potatoes.
The Autoimmune Protocol (AIP) is a targeted elimination diet designed to help individuals with autoimmune conditions reduce inflammation and identify food triggers that may worsen symptoms. It works by temporarily removing foods known to irritate the gut or provoke immune responses, such as grains, legumes, dairy, nightshades, processed sugars, and certain additives, and replacing them with nutrient-dense, anti-inflammatory options like leafy greens, wild-caught fish, fermented foods, and bone broth. Over time, these changes can support gut healing, regulate immune function, and alleviate symptoms such as joint pain, fatigue, digestive issues, and skin flare-ups. Once symptoms improve, foods are gradually reintroduced to identify which ones are best avoided in the long term. While AIP isn’t a cure, many people report significant improvements in their overall well-being and quality of life.
Since tomatoes are a nightshade, I said goodbye to traditional ketchup. But I wasn’t about to give up the tangy, sweet condiment I love. So I created this version using carrots and a touch of beet for color. It’s rich, flavorful, and looks just like the real thing. I make it every time I run low; it’s that essential.
The key to lasting change is recognizing that when we remove something from our lives, whether it’s a habit, a food, or a mindset, it creates a vacuum, and that space will inevitably be filled. The power lies in choosing what we fill it with. When we intentionally reach for something nourishing, uplifting, or healing, we shift the trajectory of our lives. Whether it’s what we feed our bodies or what we feed our thoughts, we get to decide what takes root. Change isn’t just about letting go; it’s about choosing better.
Ingredients
This recipe makes about 2 pints. I keep one in the fridge and one in the freezer.
- 2 lbs organic carrots, peeled and chopped
- 1 small beet (for color)
- 1 onion
- ½ head of garlic
- ¼ cup filtered water
- 2 tsp coarse Celtic sea salt
- ¼ cup balsamic vinegar
- ¼ cup blackstrap molasses
- 2–3 tbsp olive oil
Instructions
- Prep the Veggies
Peel and chop the carrots, beet, onion, and garlic. Add them to a pot with ¼ cup filtered water. - Cook Gently
Cover and simmer on low heat until all the vegetables are soft—this keeps the flavors mellow and sweet. - Add Salt
Stir in 2 teaspoons of coarse sea salt so it has time to dissolve. - Flavor Boost
Add balsamic vinegar, molasses, and olive oil. Stir well. - Blend Until Smooth
Transfer the warm veggies and cooking liquid to your food processor or blender (I use my Vitamix). Blend slowly at first, then increase speed until smooth and creamy. - Jar It Up
Pour into pint jars. This batch made almost three jars for me, two full and one nearly full.
How I Use It
This ketchup is perfect with sweet potato fries, on AIP burgers, or stirred into meatloaf glaze. It’s a little sweet, a little tangy, and totally satisfying.
Carrot Ketchup
Equipment
- 1 Heavy Bottomed pot with lid
- 1 blender or food processor
- 1 vegetable peeler
- 1 favorite paring knife
- 2 pint sized jars with lids
Ingredients
- 2 pounds organic carrots peeled and coursly chopped
- 1 medium onion peeled and coarsly chopped
- 1 small red beet (about 3-4 ounces) peeled and chopped
- 1/2 head garlic (about 6 cloves) peeled
- 1/4 cup water filtered
- 2 teaspoon Celtic Sea Salt
- 1/4 cup balsamic vinegar
- 1/4 cup blackstrap molasses
- 2-3 Tablespoon oilive oil
Instructions
- Prep Vegetables: Peel and chop carrots, onion, and beet into roughly 1-2 inch pieces so they cook evenly.Peel garlic and keep cloves whole.
- Begin Cooking: Place chopped carrots, onion, beet, and garlic in your pot. Pour in 1/4 cup of water. Cover and set the heat to low; let vegetables steam-simmer until completely tender, about 20-25 minutes.
- Season & Flavor: Once the vegetables are soft, stir in 2 teaspoons coarse sea salt. Give it a minute for the salt to dissolve. Add 1/4 cup balsamic vinegar and 1/4 cup blackstrap molasses. Stir to combine. Drizzle in 2-3 Tablespoons of olive oil and mix.
- Blend to Smoothness: Working while the mixture is still warm, transfer everything, liquid and all, to your blender or food processor. Start on low speed, then ramp up to high. Blend until silky-smooth and bright orange-red, like tomato ketchup.
- Jar & Store: Pour the hoot "ketchup" into clean pint jars, leaving a little head space. Seal and let cool to room temperature. Refrigerate one jar for immediate use (good for +2 weeks) and freeze the second for up to 3 months.
- Tips & Variations- For a thinner consistency, add 1-2 Tablespoons of water when blending. Adjust the sweetness or tang, up the molasses by 1 Tablespoon for sweeter ketchup, or vinegar by 1 Tablespoon for more bite. Spice it up (if tolerated): stir in 1/2 teaspoon ground ginger or a pinch of ground cloves when seasoning.
Notes
Watch my Video to see how to Make Carrot Ketchup
I post once a week about farm-to-table foods, nutritional healing, DIY projects, gardening, and life on our regenerative farm. If you’re new here, welcome! And if you’ve already subscribed to my newsletter, thank you—you’re the reason I keep showing up and sharing what I love.
Give this recipe a try and let me know how it turns out. It might just become a staple in your pantry too.
Stay warm, stay well, and happy cooking
The Seasonal Farmer, Kirsten
Kirsten Hughes Resume
Gould City, MI • 906.203.0912 • [email protected] • www.theseasonalfarmer.com Professional Summary Experienced and community-oriented professional with a strong foundation in management, finance, and team leadership across healthcare, education, and small business operations. Known for creating efficient systems, fostering collaboration, and empowering others through clear communication and practical support. With over 25 years of experience, from…
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