Miso Harissa ‘Ketchup’ (Low Carb )

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Miso Harissa ‘Ketchup’ (Low Carb )

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Adjust Servings:
1/4 cup (75g / 3oz) white miso paste
2 tablespoons harissa paste
1/4 cup (50g / 2oz) extra virgin olive oil
3 tablespoons rice vinegar
1 teaspoon honey


no harissa – Harissa is a Tunisian spice paste usually made from chilli and carraway seeds. I buy mine in a tube from the supermarket but most good delis will stock it. If you can’t track it down, just use your favourite hot sauce or a few finely chopped fresh red chillies like serrano or birds eye. Just be careful you don’t overdo the heat.

lower carb / sugar-free – skip the honey or replace with a pinch of stevia.

no white miso paste – other miso can be used. I prefer white because it has the mildest flavour. Or see the Best Substitutes for Miso Paste here.




OMG! This is one of my favourite, favourite things to eat at the moment. It’s just soo delicious. With all the salty umami flavours from the miso and the fire and freshness from the harissa. I can’t get enough.

Use it anywhere you’d normally use ketchup. It’s wonderful with meat or poultry. I also love to use it as a dressing for roast vegetables like roast cauliflower. Trust me, you won’t have any problems finding uses for this tasty condiment.

If you don’t have any harissa in the house, see the ‘variations’ below for alternatives. With the miso and honey there are some carbs but compared with the fact that regular ketchup is about 25% sugar, this is a very good Low Carb choice. If you wanted to keep it even lower, skip the honey or replace with a pinch of stevia.

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Measure all ingredients into a jug or wide mouth jar. Using a stick blender, puree until smooth. If you don’t have a stick blender use a whisk or regular blender.


Taste and season adding a little salt if needed (unlikely with the miso) or some extra vinegar if you prefer it more refreshing. If you like it hot a little more harissa will do the trick. Keep in the fridge for a month or so.


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2 Comments Hide Comments

I read your email about low carb today and wanted to tell you that as far as I know, garbanzo beans are actually low carb, unlike any other type of bean. The best fruits for low carb are fresh apricots (not dried) and any of the berries. I applaud everything you are doing to help people understand how a diabetic should eat. I have watched diabetics eat when they have no clue about nutrition, and it has been difficult to watch.

Thanks Susan
I find garbanzo beans no so great for my blood sugar so I avoid them mostly. And yes to berries and most stone fruit!

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