The secret Caribbean creole food is in this Haitian epis – vegan, gluten free, paleo, keto
Prep Time:15 minutes
Total Time:15 minutes
Yield:1 Jar 1x
1 cup of parsley, chopped (leaves only)(30g)
2 bell peppers, sliced
1 small onion, chopped
6 sprigs of thyme
3 scallion, sliced
1/3 cup of olive oil (100g)
6 garlic cloves
3 tbsp 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)
1/4–1/2 scotch bonnet (optional)
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
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!!