Low-FODMAP Charoset Recipe; Gluten-free, Vegan
January 12, 2019Printer Friendly Version
Charoset is a spreadable condiment served on the Jewish Holiday of Passover. It is meant to signify the mortar that the Jewish slaves in Egypt spread on the bricks when they worked. Traditionally, Charoset is made with apples (or pear), cinnamon, walnuts and wine. It is absolutely delicious, and one of the highlights of the Seder meal (particularly since you are starving by the time you get to eat it)!
Various communities have their own versions of the above. Some prefer the Charoset to be pureed, while others like it chunky and chop their apples and walnuts instead. You can certainly adjust this low-FODMAP Charoset recipe to the style you prefer.
Since apples are such a pivotal part of the flavor of the recipe, it was a challenge to create a low-FODMAP Charoset. What tastes like an apple (or pear), but is low-FODMAP?
While small amounts (1 tbsp or 25 g) of certain varieties of apple can be consumed on the low-FODMAP diet, I felt the best approach would be to avoid the apple in the recipe altogether. That way, you can enjoy more of your favorites during the Seder feast 🙂
I came up with two options, to make it easy for everyone to make this low-FODMAP Charoset recipe.
Option 1: Jicama. Jicama is a root vegetable that is common in Mexico and Asia. It has a crunchy consistency, much like an apple-pear, with less sweetness, and can be eaten raw or cooked.
Option 2: Rutabaga. Rutabaga is another root vegetable, slightly more common in the US diet than jicama. While a touch more bitter than jicama, its fleshy color and softer texture is similar to McIntosh apples. It can also be eaten raw or cooked.
With the wine, sugar and cinnamon in this low-FODMAP Charoset recipe, the taste of the vegetables is less noticeable, particularly when made in the processor (as is my preference). So whichever root vegetable is easy to locate in your area should do fine with this low-FODMAP Charoset recipe. However, if you have a choice, I preferred the jicama version 🙂
This low-FODMAP Charoset will fit in perfectly on your Seder table and be completely kosher for Passover too. None of the children will even notice the difference!
Another tip: Opt for Manischewitz Gluten-free Matzo for your 8 days of Passover. This product is made without honey and appears to be low-FODMAP based on the ingredients. Peruse my low-FODMAP Passover Recipe Cookbook for more tips and meal choices.
You may also love:
- low-FODMAP Matzo Ball Soup
- low-FODMAP Gefilte Fish
- low-FODMAP Roasted Chicken with Maple and Rosemary
- low-FODMAP Mandelbrodt
- low-FODMAP Brisket
- low-FODMAP Candied Oranges
Or check out over 400 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Want more recipes and low-FODMAP Diet Know-How?
Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Low-FODMAP Charoset Recipe; Gluten-free, Vegan
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Prep time: 15 min
Equipment: Food Processor
- 1 pound rutabaga or jicama (600 g), peeled, cored, and diced into 1/4-inch cubes
- Depending on the size of your root vegetables, you may need 1-2 jicama or 3-4 rutabaga for this low-FODMAP Charoset
- 5 ounces (140g) toasted and cooled walnuts, (shell casings completely removed)
- If yours are not toasted, place in 350F for about 5-10 minutes. It really makes the flavor so much better!
- 2-3 tablespoons brown sugar
- 3/4 cup (240ml) sweet red Passover wine
- 1/2 teaspoon ground cinnamon (more to taste)
- Small pinch ground nutmeg
- 1 teaspoon fresh squeezed lemon juice
- In food processor, pulse walnuts until finely chopped
- Remove walnuts, then add chopped rutabaga or jicama
- Pulse until desired consistency
- Return walnuts to processor and add other ingredients
- Pulse until just combined
- Adjust to taste (may want more sweetness or slightly more wine depending on consistency)
- Allow 1 hour or longer in refrigerator before serving, can be made a day ahead.
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This was really good! I was not expecting to love it, but I really did! And my stomach is still happy the next day. 🙂
Deb, this is AWESOME! So glad we could help make your Passover more pleasant. Have a wonderful day 🙂
I just made this- it’s actually still in the food processor. It tastes amazing! But it came out a bit watery. Is there anything I can do to get it to the consistency of the classic charoset? A bit more sticky and less watery?
It may be that your vegetables are a bit more ‘juicy’, or your processor was a bit aggressive in blending. Try to strain off the liquid as it settles to the bottom.
If it does not firm up over a few hours in the fridge then you can add some additional walnuts, or some coarsely crushed gluten-free matzoh (like Manischewitz brand). Unfortunately, it would be tricky to make it ‘sticky’ with something like maple syrup as that also would tend to make it watery. Hope it works. Let us know!
Thank you for the tips! It firmed up overnight in the fridge and my husband and I can’t stop munching on it. It’s so good and surprisingly tastes like charoset! My husband suffers from IBS and we are so grateful for this recipe. Thank you!
Wow. Our hearts are smiling!! So so happy to hear this. Chag Sameach!
Loved this! I haven’t been able to eat Charoset since being on FODMAP, so this was a pleasant surprise. I used jicama and I did use almonds instead of walnuts and used white wine since I didn’t have red. Thank you!
Love this! Thank you so much for your comment!! Chag Sameach!