Easy Low FODMAP Red Salsa
Easy Low FODMAP Red Salsa
Nothing says summer like salsa! This gorgeous low FODMAP red salsa is easy to whip up from a couple of pantry staples and a handful of fresh ingredients, so next time you crave salsa you won’t need to drive to the store.
We love serving this salsa with a side of plain corn chips which are also low FODMAP.
FODMAP notes: Canned tomatoes can become high FODMAP quickly so make sure you follow our serving size guidelines if you are in the first phase of the low FODMAP diet.
Ingredients
Make gluten free(1 batch makes 1.5 cups - you can have up to 4 tablespoons per serve)
RED SALSA
plain roma/plum tomatoes with juice canned
FODMAP
spring onion (green leaves only, finely sliced)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
ground cumin
Gluten Free
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- Drain about ½ a cup of tomato juice from the can. This won’t be used in the recipe but you are welcome to make a tomato-based drink using it.
- Finely chop the spring onion/scallion leaves, measure out the fresh coriander/cilantro and roughly chop, deseed and remove the ribs from the chilli before finely chopping.
- Place the tomatoes that you've just drained, tomato paste (this helps add depth of flavour), garlic infused oil, chopped spring onion/scallions, fresh coriander/cilantro, green chilli, lime juice, salt, cumin and a few grinds of black pepper into a food processor or grunty blender.
- Process for a couple of seconds until mostly smooth with no big lumps. Taste and season with an extra squeeze of lime juice, a couple more grinds of salt or an additional drizzle of garlic infused oil.
- Serve the fresh salsa immediately with plain corn chips or stash in the fridge for quick snacks for up to 7 days.
- FODMAP note - make sure you don’t serve this salsa side dish with other dishes that contain tomato as you might end up with FODMAP stacking.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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