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Low FODMP Mint salsa verde in glass pitcher with fresh mint alongside

Low FODMAP Mint Salsa Verde

Our Low FODMAP Mint Salsa Verde uses fresh parsley and mint with tangy anchovies to make a vibrant sauce that goes beautifully with low FODMAP main proteins.

Low FODMAP Serving Size: Makes about 1 cup (240 ml); serving size 2 tablespoons

Course: Sauce
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 8 servings
Calories: 144 kcal
Author: Dédé Wilson


  • 1/2 cup (120 ml) Garlic-Infused Oil, made with olive oil
  • 3 tablespoons freshly squeezed lemon juice
  • 1 cup (16 g) parsley leaves
  • 1/2 cup (8 g) mint leaves
  • 1/2 cup (32 g) chopped scallions, green parts only
  • 2 flat oil-packed anchovy filets
  • 1 tablespoon drained brine-packed capers
  • Kosher salt
  • Freshly ground black pepper


  1. Place the olive oil and lemon juice in blender, then add parsley, mint, scallions, anchovies and capers. Pulse the blender on and off then blend until the sauce is smooth, scraping down the blender carafe as needed. Taste and season with salt and pepper.

  2. The Low FODMAP Mint Salsa Verde is ready to use or may be refrigerated overnight and brought back to room temperature before using. If it has separated, whisk it together vigorously before using.



  • It is imperative to make this with FRESH herbs! Do not try this with dried.
Nutrition Facts
Low FODMAP Mint Salsa Verde
Amount Per Serving
Calories 144 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 58mg2%
Potassium 248mg7%
Carbohydrates 4g1%
Fiber 2g8%
Sugar 1g1%
Protein 2g4%
Vitamin A 3120IU62%
Vitamin C 44.1mg53%
Calcium 77mg8%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.