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BLANK » Recipe Index » Caribbean Dishes

Haitian epis

July 26, 2019 by Charla 28 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 with 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 too 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 an 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 oil, 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.

Notes and tips

  • 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 acidic 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/on a regular basis. Freeze it in cubes or small freezer friendly jars so you always have it near or you have a fresh supply when needed.
  • 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

More recipes you may like

  • Scotch bonnet pepper sauce
  • Haitian pikliz
  • Mango pineapple sauce
  • Homemade browning sauce
  • Creole cajun seasoning mix
  • How to make egg free mayonnaise
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 16 votes
Print Pin Rate
Course: Sauce
Cuisine: Caribbean, Haitian
Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Servings: 1 Jar
Calories: 33kcal
Author: Charla

Ingredients

  • 1 cup of parsley chopped (leaves only)(60g)
  • 2 bell peppers sliced
  • 1 small onion chopped
  • 6 sprigs of thyme
  • 3 scallion sliced
  • 6 garlic cloves
  • 3 whole cloves
  • 1-2 celery stalks optional
  • 1 low/free in sodium msg free bouillon cube or 2tbsp of paste optional
  • ¼-½ scotch bonnet optional
  • ⅓ cup of olive oil (80ml)
  • 3 tablespoon of apple cider vinegar or lime (45g) can use both

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 oil, 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 scallion 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 acidic 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/on a regular basis. Freeze it in cubes or small freezer friendly jars so you always have it near or you have a fresh supply when needed.
  • 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!

More Caribbean Dishes

  • Jamaican Boiled Dumplings (Gluten Free)
  • Caribbean peanut punch
    Caribbean Peanut Punch
  • A single bowl of conch salad
    Bahamian Conch Salad Recipe
  • A bowl of different chopped fruit
    Tropical Fruit Salad

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.

Comments

  1. Melanie G says

    June 19, 2025 at 2:15 pm

    5 stars
    This is delicious! I froze portions, as suggested. This was terrific on chicken and rice. Thank you!

    Reply
    • Charla says

      June 19, 2025 at 3:42 pm

      Yay! I am so glad to hear that Melanie.

      Reply
  2. Gardy says

    January 01, 2025 at 7:12 pm

    5 stars
    Perfect !

    Reply
    • Charla says

      January 03, 2025 at 12:04 am

      Yay!

      Reply
  3. Mel says

    October 14, 2024 at 8:31 am

    5 stars
    I want to advise people to taste their vegetables first in case they're not good. Just made a batch as I usually do and turns out my scallions were very bitter, now the whole thing is bitter. With additional salt it's okay, but it's not as good as usual and I know for a fact the problem ain't the recipe.

    Reply
    • Charla says

      October 14, 2024 at 12:21 pm

      Hi Mel, Yes! That is extremely important and thank you so much for making people aware.

      Reply
  4. Daphnée Carrié says

    April 24, 2024 at 9:35 pm

    Have you tried to water bath can this by chance? This haitian girl is trying to find a recipe that I can keep in bulk 😂 having it shelf stable is an added bonus.
    Just discovered your page and loving all the variety you have!

    Reply
    • Charla says

      April 27, 2024 at 11:35 am

      Hi Daphnée, hey Haitian neighbour, no I haven't tried doing a water bath with my epis. Sounds like a good idea, I actually need to update this recipe when I get a chance to test some shelf life extending methods. Sorry I couldn't be of much help but if you try it before I do, please let me know how it turns out and thanks for supporting the blog!

      Reply
    • Beatrice says

      January 05, 2025 at 3:40 pm

      When I make a bulk bath, I freeze in a jar. Or I've seen some people use ice trays and use the cube as you go along. I believe, if you parboiled it, it will spoil.

      Reply
  5. Nathalie L Guerrier says

    December 09, 2023 at 10:19 pm

    5 stars
    I'm going to make this tonight! Thank you for sharing!

    Reply
    • Charla says

      December 10, 2023 at 11:56 am

      You are very welcome.

      Reply
  6. EllenHodges says

    October 20, 2023 at 5:54 pm

    5 stars
    What l like about this mixture is that you can use it as a readymade seasoning instead of the store bought seasoning powder

    Reply
  7. Tierra says

    August 23, 2023 at 2:08 pm

    5 stars
    Have just made this and would like to know how would it be used in cooking, I want everything, all the ways to use it 😂 I love experimenting with food and trying foods from other cultures and this sounds amazing I’m just not sure how to use it

    Reply
    • Charla says

      August 23, 2023 at 9:18 pm

      It's a marinade so you would incorporate it (along with your other ingredients) into a meat or stew dish. I.e chicken, beef etc...Depending on the recipe and the quantity you will need anything from 1/4-1/2 cup. I hope that helps!

      Reply
  8. Gina says

    May 27, 2022 at 9:45 pm

    You have in the ingredients, a bouilLon cube. What flavor, beef, chicken or something else?
    Thanks!

    Reply
    • Charla says

      May 28, 2022 at 8:41 am

      Hi Gina, that is a great question, vegetable stock cube is what I recommend for the epis.

      Reply
  9. Barbara Clough says

    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 says

      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
  10. Leslie says

    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 says

      October 11, 2019 at 7:26 pm

      You are very welcome Leslie

      Reply
  11. Beth says

    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 says

      October 11, 2019 at 7:07 pm

      hahah thanks Beth

      Reply
  12. Jessica Formicola says

    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 says

      October 11, 2019 at 6:44 pm

      Thanks Jessica, you will love it!

      Reply
  13. Irina says

    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 says

      October 11, 2019 at 6:43 pm

      Thanks for the love Irina.

      Reply
  14. Cookilicious says

    October 11, 2019 at 5:59 pm

    wow this looks so flavorful...love this

    Reply
    • Charla says

      October 11, 2019 at 5:59 pm

      Thanks

      Reply
5 from 16 votes (5 ratings without comment)

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a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

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