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    BLANK » Recipe Index » Caribbean Dishes

    Haitian epis

    Last Updated May 5, 2020. Published July 26, 2019 By Charla 12 Comments

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    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.

    Haitian epis is the base sauce made from vegetable, herbs and spices for many creole dishes

    Haitian sauce with blue background with peppers

    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).

    Haitian epis is the base sauce made from vegetable, herbs and spices for many creole dishes

    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.

    Sauce in a jar with orange pepper

    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

    Pureeing the vegetables in a food processor to make 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!!

    Angle shot of epis with blurred veggies in the background

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    Epis with pepper, sauce, and onion

    Haitian epis

    The secret Caribbean creole food is in this Haitian epis - vegan, gluten free, paleo, keto
    5 from 7 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)
    • 2 bell peppers sliced
    • 1 small onion chopped
    • 6 sprigs of thyme
    • 3 scallion sliced
    • ⅓ cup of olive oil 100g
    • 6 garlic cloves
    • 3 cloves
    • 3 tablespoon of apple cider vinegar or lime can use both
    • 1-2 celery stalks optional
    • 1 low/free in sodium msg free bouillon cube or 2tbsp of paste optional
    • ¼-1/2 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
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

     

     

     

     

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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Barbara Clough

      August 09, 2020 at 2:08 pm

      5 stars
      We loved this!! Used it as a dipping sauce for Haitian Patties and also some to add to the meat mixture for the patties.

      Reply
      • Charla

        August 09, 2020 at 2:10 pm

        Thank you! I'm so glad it worked out for you and I love the concept of using it as a dipping sauce too.

        Reply
    2. Leslie

      October 11, 2019 at 7:12 pm

      5 stars
      Mmmmmm. This sounds so yummy. I’ve made all different kinds of cuisines, but not yet Haitian. Now I’m craving it! Thanks for sharing.

      Reply
      • Charla

        October 11, 2019 at 7:26 pm

        You are very welcome Leslie

        Reply
    3. Beth

      October 11, 2019 at 7:05 pm

      5 stars
      Oh! This looks fabulous!! I want to pour it on everything! What breakfast food should I start with? Delish!

      Reply
      • Charla

        October 11, 2019 at 7:07 pm

        hahah thanks Beth

        Reply
    4. Jessica Formicola

      October 11, 2019 at 6:24 pm

      5 stars
      This looks so flavorful and delicious! I can't wait to try making my own!

      Reply
      • Charla

        October 11, 2019 at 6:44 pm

        Thanks Jessica, you will love it!

        Reply
    5. Irina

      October 11, 2019 at 6:22 pm

      5 stars
      Sounds so flavorful and delicious! I tried the creole cuisine in 2013 when I traveled to Haiti to volunteer. Bookmarking the recipe for later to try it for sure!:)

      Reply
      • Charla

        October 11, 2019 at 6:43 pm

        Thanks for the love Irina.

        Reply
    6. Cookilicious

      October 11, 2019 at 5:59 pm

      wow this looks so flavorful...love this

      Reply
      • Charla

        October 11, 2019 at 5:59 pm

        Thanks

        Reply

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    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

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