Sofrito Style Red Bell Pepper Sauce (low histamine)

Pair this with your favorite protein, or nourish bowl, or over tostadas.


Years ago I visited Puerto Rico and had the most amazing red bell pepper sofrito. I’ve never had anything like it again. This sauce has some of those sofrito vibes, while keeping it low histamine.😉


🧄It’s the perfect saucy condiment for so many foods. I especially love it with:


-Chicken, rice, and black beans

-Over tostadas (crisp up your fave tortilla with avocado oil in a pan, add coconut oil rice-on blog, and instant pot black beans-on blog, and shredded chicken).

-In burritos

-In a Cuban bowl

-With chips




2 red bell peppers, deseed and remove membranes

1 white onion, peeled and halved 

9-10 garlic cloves, unpeeled

⅓ c extra virgin olive oil 

½ tsp lime juice + zest of 1 lime (optional)

1 bunch fresh cilantro

1 small bunch fresh oregano 

1 tsp sea salt, to taste

Avocado oil to roast veggies (I love @chosenfoods)




  1. Roast (+ avocado oil, sea salt) unpeeled garlic, onion, and 2 bells until the edges start to turn black. Peel garlic and bell pepper (steam roasted bells in a covered bowl for 10 minutes before peeling). You can leave the skin on the bells if a little bitterness doesn’t bother you.
  1. Toss all ingredients in a blender, and blend until desired consistency. 
  1. Douse everything in this sauce.😋


**GF/DF/LOW HISTAMINE (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop).**



Hi, I'm Gabriela

I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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