Frightening Foods – Onion and Garlic Intolerances

Happy Monday everyone! This week Digitally Delicious is going to tackle food allergies and intolerances. Food allergies are immune system reactions to proteins in specific foods, while intolerances are usually due to an inability to digest or absorb certain foods.

This can complicate meal time for people who suffer from allergies and intolerances, as well as for those who are cooking for the ‘food sensitive’ guest. We hope to provide you with some delicious recipes and useful info so you can please all the palates at your table! We also welcome any comments or recipe suggestions on this topic.  

Italian is my favourite food to eat and to cook. Besides being delicious, it is pretty easy to whip together in large quantities. Being somewhat domestically challenged, I am always enthusiastic about recipes that are ‘forgiving’ (i.e. crowd pleasers with versatile ingredients that can be made in advance to avoid any unforeseen cooking disasters). Tomato based pasta sauces definitely fit this criterion.

Two of my favourite dinner companions are intolerant to onions and garlic (to the best of my knowledge they are not vampires – just finicky digesters). Onions and garlic are from the same food family as chives, leeks, and rakkyo. This makes for a tricky meal plan – oodles of pre-packaged foods and seasonings contain these ingredients. Likewise, many recipes made from scratch seem rather lacking without them.

While onions and garlic are usually an essential component of Italian cooking, it IS possible to make a tasty tomato based pasta sauce entirely without these ingredients. The recipe below is of the vegetarian persuasion, but it could be made with meat just as easily by sautéing ground beef first and omitting the broccoli and bulgar wheat. You can replace any of the vegetables listed with others that better suit your tastes such as green beans or asparagus

To complete your onion and garlic free meal, serve it up with some fresh bread and herb butter. Buon appetito!

Onion and Garlic Free Spaghetti Sauce:


3 tbsp olive oil

1 large carrot – grated

2 celery stalks – diced

1 green pepper – diced

2 – 3 cups peeled, chopped broccoli

2 – 28 oz. cans of tomatoes – blended

¼ tsp black pepper

¼ tsp hot pepper flakes (or to taste)

½  tsp salt (or to taste)

2 tsp dried dill (OR for a more italiany taste – use 1 tsp dried basil and ½ tsp dried oregano)

½ cup bulgar wheat



Over medium-high heat sauté carrot, celery, and green pepper in olive oil in a large pot for approximately 3 – 4 minutes. Add broccoli and continue to sauté an additional 3 – 4 minutes.

Add in blended tomatoes, black pepper, hot pepper flakes, salt, and dill.

Bring to a slow boil for approximately 10 minutes.

Add in bulgar wheat.

Simmer for another 10 minutes.

Serve over freshly cooked pasta noodles of choice.



Filed under Food Allergies & Intolerances

2 responses to “Frightening Foods – Onion and Garlic Intolerances

  1. lanban

    mmmmm sounds delish! I think I will make this sauce for dinner tomorrow! Thanks for the tip.

  2. Pingback: The Vegans are Coming! « Digitally Delicious

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