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Asafoetida powder piled in a small white bowl with a wood spoon spilling over with spice next to the bowl.
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5 from 1 vote

Asafoetida Substitute

An Eastern spice with a pungent smell and umami flavor. Here is a substitute if you don't happen to have any of this incredible spice on hand.
Prep Time5 minutes
Total Time5 minutes
Course: Ingredients
Cuisine: Indian
Diet: Gluten Free, Vegetarian
Keyword: asafoetida substitute, hing substitute, substitutes for asafoetida
Method: No cook
Special Diet: AIP, Keto, Low-Carb, Low-FODMAP, Paleo
Servings: 6 servings
Calories: 0.01kcal

Ingredients

Asafoetida substitute (see notes for more ingredient suggestions)

Low-FODMAP Asafoetida substitute (see notes for more ingredient suggestions)

Instructions

  • Add all ground or powdered ingredients to a small bowl
  • Mix until thoroughly combined
  • Store in an air tight spice jar
  • Use ½ teaspoon in place of every ¼ teaspoon of asafoetida (and adjust to taste)

Notes

Here are some additional options to use as an asafoetida spice substitute

  • If you are not following a low-FODMAP Diet, you can use garlic powder and onion powder to impart a similar flavor. You can use them each independently, or combine the two. Since hing is so strong, and used in such small quantities, you will want to use a bit more onion and garlic. Start small so as not to over-power your dish.
  • Powdered or fresh chives - If using dried chives, you can create your own powdered chives by grinding them in a spice grinder or mortar and pestal.  Once powdered, start with the same quantity as the recipe calls for asafoetida, then add more to your taste. When using fresh, chop finely and use twice as much as the recipe calls for.
  • Fresh, powdered or dried leek - use about 3 times the amount of leek in place of asafoetida that the recipe calls for.  If using fresh, chop very fine, and be aware that leek will add additional volume your recipe. If you follow a low-FODMAP diet, powdered or dried leek may not be a FODMAP-friendly spice, as the white part of the leek is often included in most products.
  • Fennel Seeds - use sparingly, starting with half the quantity of asafoetida your recipe calls for. It is a bit sweeter, you can grind it into a powder using a mortar and pestal or spice grinder, or you can buy ground fennel seed.
  • Shallots - these are a relative of onions and part of the Allium family. Slice thinly and sauté in butter, ghee or oil. Quantity to use depends on your taste. Dried shallots are also a great option. You can grind these in a spice grinder or use a mortar and pestle to make a powder, to distribute their flavor throughout the dish. Avoid these for low-FODMAP.
  • Onion paste - puree sautéed onions in a food processor, and add to taste in your recipe - or purchase onion paste online. Skip this one for low-FODMAP.
  • Garlic scape powder - this is a great low-FODMAP seasoning. Use in a 4:1 ratio for asafoetida substitution.
  • Garlic flakes - use as a simple substitute. Use 1 teaspoon for each ¼ teaspoon of asafoetida in a recipe. Keep in mind, garlic is high-FODMAP.
  • Celery seed powder - use twice the quantity as asafoetida in your recipe
  • Consider using kala namak black salt in place of regular salt and adding ground, dried porcini, dried oyster mushroom powder or dried shiitake mushroom powder to your recipe for extra umami. These are all staples in my house and I add them to many spice blends and recipes. Read more about kala namak black salt, and see additional spice blends in my Ingredient Spotlights.

Nutrition

Serving: 0.5teaspoon | Calories: 0.01kcal | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Fiber: 0g | Sugar: 5g | Net Carbs*: 0g