Easy Low FODMAP Red Salsa
Ingredients
MAKE GLUTEN FREEMakes 6 servings (1 batch makes 1.5 cups - you can have up to 4 tablespoons per serve)
RED SALSA
400
plain tomatoes canned*
10
green onions/scallions (green leaves only, finely sliced)*
5
fresh cilantro
0.5
mild green chilli (ribs and seeds removed, finely chopped)
1
tomato paste
0.5
garlic infused oil*
1
fresh lime juice (add more to taste)
0.5
sea salt
0.25
ground cumin*
1
black pepper*
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6 (1 batch makes 1.5 cups - you can have up to 4 tablespoons per serve)
RED SALSA
400
plain tomatoes canned*
10
green onions/scallions (green leaves only, finely sliced)*
5
fresh cilantro
0.5
mild green chilli (ribs and seeds removed, finely chopped)
1
tomato paste
0.5
garlic infused oil*
1
fresh lime juice (add more to taste)
0.5
sea salt
0.25
ground cumin*
1
black pepper*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
30
Fat
0.7g
Saturates
0.1g
Protein
1.3g
Carbs
6.1g
Sugars
3.5g
Fibre
1.5g
Salt
0.3g
Iron
1.1mg
Calcium
27.4mg
Calories
30
Fat
0.7g
Saturates
0.1g
Protein
1.3g
Carbs
6.1g
Sugars
3.5g
Fibre
1.5g
Salt
0.3g
Iron
1.1mg
Calcium
27.4mg
Calories
30
Fat
0.7g
Saturates
0.1g
Protein
1.3g
Carbs
6.1g
Sugars
3.5g
Fibre
1.5g
Salt
0.3g
Iron
1.1mg
Calcium
27.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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 semi-drained tomatoes, 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.
Buying Tips
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.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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
