Not all salsa is red and based on ripe tomatoes. Green colored Low FODMAP Salsa Verde is based upon tart green tomatillo (toe-mah-TEE-yo) and should definitely be part of your low FODMAP kitchen. Serve with nachos, cook with it for Instant Pot Salsa Verde Chicken, dip your quesadillas, and more.
What Is A Tomatillo?
Tomatillos, Physalis philadelphica, are part of the nightshade family, but are actually not the same genus as tomatoes. They are also referred to as husktomato, husk tomato, husk-tomato, jamberry, ground cherry, tomate verde and other terms. Tomatillo look like small green tomatoes covered with a husk.
Tomatillos, Physalis philadelphica, are part of the nightshade family, but are actually not the same genus as tomatoes. They are also referred to as husktomato, husk tomato, husk-tomato, jamberry, ground cherry, tomate verde and other terms. Tomatillo look like small green tomatoes covered with a husk.
Tomatillos were cultivated in Mexico and Guatemala, originating from Mesoamerica. They were domesticated in Mexico, taken to Europe, and are popular in Spain.
They are primarily grown between southern Baja California to Guatemala.
We hardly ever see fresh tomatillos in our markets, which is why our recipe calls for canned. That way you can make our Low FODMAP Salsa Verde all year long.
Nope! Our recipe is very easy to make – if you have a blender! Dump, blend and it’s ready to eat!
Any way you would use red tomato salsa! Dip your low FODMAP chips and veggies. Use to make enchiladas, top your morning eggs, dip your grilled cheese sandwiches or quesadillas and definitely try our Instant Pot Chicken Salsa Verde.
How To Make Salsa Verde
This is so easy, it is going to blow your mind.
Start with your drained, canned tomatillos!
Place the drained tomatillos, scallion greens, ½ teaspoon FreeFod Garlic Replacer, cilantro, 1 tablespoon lime juice and half the seeded jalapeno in blender carafe.
Blend until finely chopped and combined. Taste and add salt and more jalapeno and/or lime juice, if desired. This recipe is all about balance!
Your Low FODMAP Salsa Verde is ready to eat, but it even improves after sitting for 30 minutes to an hour. Serve with tortilla chips or use in recipes. Refrigerate in an airtight container for up to 1 week.
More Low FODMAP Salsas – And Ways To Enjoy Them
Check out these other salsa recipes & ideas:
- Instant Pot Salsa Verde Chicken
- Fresh Tomato Salsa
- Pineapple Salsa
- Papaya Salsa
- Grilled Pineapple Kiwi Salsa
- Grilled Tomato Peach Salsa
- Strawberry Salsa
- Corn Salsa
- Grilled Swordfish with Tomato Olive Salsa
- Butterflied Leg of Lamb with Mint Salsa Verde
- Our 10 Favorite Ways To Use Salsa
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Salsa Verde
Not all salsa is red and based on ripe tomatoes. Green colored Low FODMAP Salsa Verde is based upon tart green tomatillo (toe-mah-TEE-yo) and should definitely be part if your low FODMAP kitchen.
Low FODMAP Serving Size Info: Makes about 3 cups (720 g); 12 servings; serving size ¼ cup (60 g)
Ingredients:
- 1 ½ pounds (680 g) drained, canned tomatillos; no need to peel
- ½ cup (32 g) chopped scallions, green parts only
- ½ teaspoon to 1 teaspoon FreeFod Garlic Replacer
- ½ cup (16 g) cilantro leaves
- 1 to 2 tablespoons freshly squeezed lime juice
- ½ to 1 fresh jalapeno, seeded; you can use serrano as well
- Kosher salt
Preparation:
-
Place the drained tomatillos, scallion greens, ½ teaspoon FreeFod Garlic Replacer, cilantro, 1 tablespoon lime juice and half the seeded jalapeno in blender carafe. Blend until finely chopped and combined. Taste and add salt and more jalapeno and/or lime juice, if desired. This recipe is all about balance!
-
Your Low FODMAP Salsa Verde is ready to eat, but it even improves after sitting for 30 minutes to an hour. Serve with tortilla chips or use in recipes. Refrigerate in an airtight container for up to 1 week.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
-
Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Expand Your Low FODMAP Salsa Horizons With These Other Unique, Quick, Fresh and Easy Salsa Recipes.
Is there something out there that’s more budget friendly than the garlic replacer you have suggested?
There is no substitution for that garlic product. The first time I bought it the package lasted for months and months. I find that I can use much less than what is recommended, even a quarter of what they recommend. At this point I look at it as an integral part of my low FODMAP cooking and cannot recommend it highly enough.