Sweet Chili Sauce

Here’s the perfect recipe if you feel like adding a boost of flavour and a touch of warmth to your meals. A purely delicious and healthy sweet chilli sauce that you can make in about 5 minutes. The sauce adds a little punch to tomato soup, your next chilli con carne, pan roasted salmon or organic poached chicken. It also marries perfectly with my earth burgers and cinnamon roasted sweet potato and a side of thick natural yoghurt.

I often like to vary my chili sauce and it really depends on the style of cuisine I’m cooking, as well as what I have in the fridge at the time. Most of the time I love to scent my sauce with lime and chilli then sweeten with a few fresh pitted dates.  Apple cider vinegar or a touch of lemon is also great if you don’t have lime and your fresh dates can be replaced with a little pomegranate molasses or organic honey or maple syrup. Aromatics such as fresh giner are wonderful and for an extra touch of anti-inflammatory benefit I sometime add a hint of turmeric.

What’s good about it?
Chillies are a great source of beta-carotene which is an antioxidant and precursor to vitamin A, helping to promote vision and support reproduction, growth as well as a healthy immune system.  It can raise your metabolic rate, increasing energy expenditure and metabolic rate.  Studies have shown that chilli consumption can help control and reduce insulin resistance and hyperinsulinemia (high insulin levels) often associated with type 2 diabetes. Other great benefits are that chilli can help stimulate digestion and help with gastrointestinal orders and also work as an anti-inflammatory helping to reduce symptoms of arthritis. Red capsicum (bell peppers) are low in fat, carbs and calories and high in antioxidants such as beta-carotene a precursor to vitamin A, helping to promote vision and support a healthy immune system.. Black pepper contains an active ingredient called piperline that is known to enhance digestion and work as an anti-inflammatory.

1 long red chilli, deseeded and chopped
2 red capsicum, seeded and chopped
1 cm piece fresh grated ginger
4 fresh pitted dates
1 lime (see notes)
pinch of sea salt
generous pinch of black pepper

Combine chilli, capsicum, ginger, dates, lime, sea salt and pepper into a high performance blender like a Vitamix.
Blend for 15 – 30 seconds until smooth.
Pour into a glass jar store in the fridge for upto 2 weeks.
Delight your taste buds and enjoy over your favourite dishes.

optional extras:
1 clove smashed garlic
1 cm piece fresh turmeric

Nutritional info: Per 25 g serve (2 tablspoons)
Protein: 0.4 g
Total fat: 0 g
Saturated: 0 g
Carbs: 2.4 g
Sugars: 2.3 g
Fibre: 0.5 g
kilojoules: 47
Calories: 11.4

Add extra chilli for an extra hot sauce.
Lime can be swapped with 2 tablespoons apple cider vinegar
Also check out my XO chilli sauce.

Serving Suggestions:
Add 1 – 2 teaspoons of  chilli sauce to any stir-fry
Smear 1 teaspoon sweet chilli sauce over an organic egg or egg white omelette and top with fresh coriander, avocado and lime.
Serve with my Healthy Chicken BurgerPoached Salmon or stir through Roasted Mediterranean Vegetables .

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22 Responses to “Sweet Chili Sauce”
  1. Chelsea says:

    I need to get me a vitamix

  2. Judy says:

    Thank you. This is just the perfect sauce. And no cooking!!!

  3. Allison says:

    Just wondering what the shelf life of this is? I have been after a chilli sauce recipe for a while now and this looks fantastic!

    • heba says:

      From the recipe, “Pour into a glass jar store in the fridge for upto 2 weeks”. :)

      Can’t wait to try this! :D

  4. Allison says:

    Just wondering what the shelf life of this is? I have been after a chilli sauce recipe for a while now and this looks fantastic!

  5. Samantha says:

    I love the use of the glass jars and chalk labels. I have started doing this same process this year. All our jars are now adorned with black chalk labels, makes the homemade cooking process so easy. Although I tend to stick the round ones on the lid for ease of freezing batches as we have an upsides down fridge/freezer. Thanks Teresa, brilliant recipes!

  6. Kelly says:

    Hi Teresa, every time I put dates in the vitamix it seizes up – is there a trick to it?

  7. Jodi says:

    Just wondering how long this sauce would keep for?

  8. Bec says:

    Yum! I have all the stuff to make this at home, except dates. I do however have lots of homemade appesauce.. do you think a couple of tbs would work out ok?

  9. Kym says:

    Can you use dried pitted dates instead?

  10. Desre says:

    Hi just checking that the lime is the juice of the lime or the whole lime???

  11. Leesa says:

    What do we do with the lime? I can’t find the notes

  12. Bec says:

    Just wizzed this up – it really is super easy and yummy! I keep sneaking little ‘taste tests’ its that good!

  13. Mary says:

    Hi Teresa, great chilli sauce. Do you also have a healthy Tomato Ketchup recipe that is not loaded with so much sugar like in the shop bought varieties? Love your website. thanks

  14. Rebecca says:

    Thank you Teresa, another incredible recipe! Quick and easy to make. I don’t have a vitamix, I used my blender and it worked great, just had to push down the ingredients until they all started to mix. I put the sauce over salmon and it was delicious. Thanks again!

  15. Nicola says:

    Made this sauce yesterday – it’s an instant favourite! Tastes so good that I just want to heat the whole batch up and eat it as a soup! Anyone not going to try making this because you don’t have a vitamix… I used my Braun stab blender and the result looks exactly like the picture.

  16. I am a big fan of all things spicy and this definitely caught my eye. Mixing something sweet with a little bit of a kick sounded amazing and I have to admit that after reading this recipe I was more than a little excited to try it out. I really liked that there weren’t a whole lot of ingredients and there weren’t a lot of steps. It’s also customizable so you can make the heat level wherever you want. I have to say this is something that my family and I will definitely have to try since we have different heat tolerances when it comes to spicy food.

  17. Shayna says:

    This is great Teresa… Do you think it would be freezable? I have a load of home grown chillies I need to use! Thank you :)

    • Sonia says:

      I was thinking the same thing Shayna. I was wondering if this recipe was able to be frozen.

      Also, I was cheering!!! I cannot eat citrus fruit and Teresa has given an alternative for the lime in the recipe!!! Soooooooo happy!!!! Thanks Teresa!!!! :-)

  18. Marilyn Andrew says:

    WOW! Love this recipe…with Fructose Absorption it is perfect. It doesn’t taste like the commercial brands it is so much better. Will be making this one a regular in the kitchen and so easy.

  19. elizabeth says:

    This is an outstanding recipe.Absolutely love this sauce.Thank you so much for sharing.


    Liz from South Africa.

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