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FODMAP Free Salsa

FODMAP Free Salsa


FODMAP Free Salsa
Recipe type: Appetizer
Cuisine: South of the Border
Prep time: 
Cook time: 
Total time: 
Serves: 8
Salsa without onion or garlic! Now FODMAP free dieters can enjoy chips and salsa with the easy to make recipe! Just in time for the football game!
  • ¼ cup fresh chives, chopped
  • 1 bunch green onions (scallions) -- green part only, diced
  • ¼ cup dried parsley
  • ¼ cup fresh cilantro, chopped (optional)
  • ½ cup diced banana peppers
  • 1 can (14.5 ounce) diced tomatoes **
  • 7 ounces jar of Cento Roasted Red Peppers , diced and liquid ***
  • 7 ounce can chopped green chilies
  • 1 teaspoon lime juice
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • ½ teaspoon coarse ground pepper
  1. In medium bowl, mix together chili powder, parsley, salt & pepper.
  2. Chop cilantro and add to seasonings.
  3. Dice green onions, chives, red peppers and banana peppers and add to seasonings.
  4. Add liquid from the jar of red peppers.
  5. Pour in green chilies, including the liquid.
  6. Pour in diced tomatoes, including the liquid.
  7. Add the lime juice.
  8. Mix well.
  9. Refrigerate in an air tight container for at least 2 hours for the flavors to combine. The flavor will get stronger the longer it sits!
  10. Makes approximately 2 ½ cups salsa.
** Be sure to get a brand that does not have any added spices. An alternative would be to dice your own tomatoes if you prefer fresh. *** I diced the Red Peppers and added all the juice from the jar. If you make your own roasted red peppers, add 1 tablespoon olive oil to this recipe.


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  1. Becky Beesley

    BEST low-fodmap recipe, thank you!

  2. Sandy B

    Is this recipe a mild or hot salsa? If this is hot, what would you suggest I eliminate to make it a mild salsa! I love your website, it is so informative. Thank you!


      This is a mild to medium salsa. My family likes hot so I will often add crushed red pepper flakes and substitute hot yellow peppers for the banana peppers to spice things up a bit. The banana peppers are the hottest thing in this recipe … if those are not too hot for you, then you should be fine. If banana peppers are too hot, then you can substitute diced fresh yellow peppers for the color. Good luck!

  3. Cathy

    Can this salsa be canned or do I need to change it in some way? Thanks


      We have never tried canning this salsa. It might work with a process similar to that used when canning pickle relish. Unfortunately, it does not freeze well. It will keep in the refrigerator for a week, if stored in an air tight container. Hope that helps.

      If you try canning it, please share information about whether you are successful! :-)

  4. Cathy

    Can this salsa be canned?

  5. Cathy

    Thank you – if I am brave enough to try canning it I will report how well it worked.

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