Haitian epis

This Haitian epis recipe is the backbone to most creole cuisines, a combination of vegetables, herbs and spices mashed down to create a delightful marinade.

If you have ever wondered what gives Haitian food that unique depth of flavour and flair, then the answer lies in the Haitian epis. This is the true tried and tested pan ultimate flavour enhancer which almost every Haitian has sitting in their refrigerator. With this recipe, you can share some of that delicious, finger licking flavour too.

If it’s your first time visiting my website then please don’t forget to click out my Caribbean foodie article to learn more about my vision for Caribbean food.

What is Haitian epis

Epis is a seasoning base which is like the foundation for many Haitian cuisines. The sauce is made from a combination of vegetables, herbs and spices including onions, peppers, parsley, scallion, thyme, garlic, cloves just to name a few. It is similar to Trinidad and Tobago’s green seasoning and the Latin American sofrito.

If you are not from the Caribbean or familiar what green seasoning or sofrito is then my other comparison would be Italian pesto (most countries at least know what that is).

In Haiti, epis is traditionally mashed down to a paste with a wooden mortar and pestle (munsh pilon). Nowadays, especially for Caribbean people living abroad a food processor and/or blender is the popular gadget that is used to  prepare epis.

The ingredients for epis does vary, depending on the region and influences from living in the diaspora. Nevertheless these changes are nothing to drastic and still tie into the original format.

How to use epis

• Meat
• Poultry
• Seafood
• Stews
• Vegan dishes – rice, beans

Ingredients for making epis

• Onion
• Bell peppers
• Scallion
• Garlic cloves
• Thyme
• Parsley
• Lime or vinegar (to preserve the epis, can use both!)
• Olive oil
• Scotch bonnet
• Celery
• Cloves

Low sodium epis (msg free)

You will notice that I purposely didn’t include any salt in my epis and that is because I like to add my own sodium when using the epis in a actual recipe.

Also, many recipe calls for maggi boullion cubes, if you do want to keep your epis as clean eating as possible then do NOT add any bouillon. Alternatively, if you do include it make sure it’s low in sodium or sodium free with NO sodium glutamate 

How to make Haitian epis

• Add all of the chopped ingredients to a food processor fitted with an S blade excluding the olive oil and lime/vinegar.(picture 1-2)
• Proceed to pulse/breakdown the vegetables into smaller pieces.(picture 3)
• Now slowly pour in the liquids – olive lime and/or vinegar (picture 3)
• Continue to pulse until the mixture is almost liquid with some chunky bits like a pesto texture. (picture 4)
• Pour into a large jar and refrigerate or freeze in ice cubes/small portions in pots

Tips and notes for making your epis 

• If you cannot source escallion then use a very large leek instead
• Use a food processor if possible not a blender to reserve some of the texture. Epis shouldn’t be too much of a liquid texture. If you do use a blender control the texture by adding the ingredients in stages to ensure it’s not over pureed.
• If you don’t want to use vinegar then lime works well. Anything acidity will help to preserve the sauce.
• Epis can last 1-2 months refrigerated but it is best to freeze some portions if you know you aren’t going to be using it immediately/a regular basis. Freeze it in cubes or small freezer friendly jars so you always have it near to fresh to hand.
• Celery stalk is included in the recipe but this is optional
• Any coloured bell peppers can be used but this may alter the colour of your epis.
• If you don’t want to use olive oil because of calories use water instead 
• Epis, epise and zepis is the same thing
• If adding bouillon cube/paste make sure it is low/free in sodium with no MSG and caters to any dietary requirements 
• Only add scotch bonnet if you want some fiery heat, how much is up to you!!

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Haitian epis

The secret Caribbean creole food is in this Haitian epis - vegan, gluten free, paleo, keto

5 from 6 votes

Print Pin Rate

Course: Sauce

Cuisine: Caribbean, Haitian

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 1 Jar

Calories: 33kcal

Author: Charla

Ingredients

• 1 cup of parsley chopped (leaves only)(30g)1 cup of parsley chopped (leaves only)(30g)
• 2 bell peppers sliced2 bell peppers sliced
• 1 small onion chopped1 small onion chopped
• 6 sprigs of thyme6 sprigs of thyme
• 3 scallion sliced3 scallion sliced
• 1/3 cup of olive oil 100g1/3 cup of olive oil 100g
• 6 garlic cloves6 garlic cloves
• 3 cloves3 cloves
• 3 tbsp of apple cider vinegar or lime can use both3 tbsp of apple cider vinegar or lime can use both
• 1-2 celery stalks optional1-2 celery stalks optional
• 1 low/free in sodium msg free bouillon cube or 2tbsp of paste optional1 low/free in sodium msg free bouillon cube or 2tbsp of paste optional
• 1/4-1/2 scotch bonnet optional1/4-1/2 scotch bonnet optional

Instructions

• Add all of the chopped ingredients to a food processor fitted with an S blade excluding the olive oil and lime/vinegar.
• Proceed to pulse/breakdown the vegetables into smaller pieces.
• Now slowly pour in the liquids - olive lime and/or vinegar
• Continue to pulse until the mixture is almost liquid with some chunky bits like a pesto texture.
• Pour into a large jar and refrigerate or freeze in ice cubes/small portions in pots

Notes

• If you cannot source escallion then use a very large leek instead
• Use a food processor if possible not a blender to reserve some of the texture. Epis shouldn't be too much of a liquid texture. If you do use a blender control the texture by adding the ingredients in stages to ensure it's not over pureed.
• If you don't want to use vinegar then lime works well. Anything acidity will help to preserve the sauce.
• Epis can last 1-2 months refrigerated but it is best to freeze some portions if you know you aren't going to be using it immediately/a regular basis. Freeze it in cube or small freezer friendly jars so you always have it near to fresh to hand.
• Celery stalk is included in the recipe but this is optional
• Any coloured bell peppers can be used but this may alter the colour of your epis.
• If you don't want to use olive oil because of calories use water instead
• Epis, epise and zepis is the same thing
• If adding bouillon cube/paste make sure it is low/free in sodium with no MSG and caters to any dietary requirements
• Only add scotch bonnet if you want some fiery heat, how much is up to you!!

Nutrition

Calories: 33kcal | Carbohydrates: 40g | Protein: 8g | Fat: 60g | Saturated Fat: 10g | Sodium: 66mg | Potassium: 12mg | Fiber: 11g | Sugar: 17g | Vitamin A: 13IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 7mg

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