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+ servings
Epis with pepper, sauce, and onion

Haitian epis

The secret Caribbean creole food is in this Haitian epis - vegan, gluten free, paleo, keto
Course Sauce
Cuisine Caribbean, Haitian
Prep Time 15 minutes
Total Time 15 minutes
Servings 1 Jar
Calories 33kcal
Author Charla


  • 1 cup of parsley chopped (leaves only)(30g)
  • 2 bell peppers sliced
  • 1 small onion chopped
  • 6 sprigs of thyme
  • 3 scallion sliced
  • 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


  • 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!!


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