What’s the one type of food I miss the most on a low-FODMAP diet? Mexican food. Growing up in Phoenix, Mexican food was a dietary staple. Guacamole and tomatillo salsa were my go-to party dishes to show my East Coast friends what real Mexican food is like. Restaurant-made salsa and sauces has onions and/or garlic. So when eating out, I usually stick to simply grilled fish with rice or corn tortillas on the side. Yawn.
I recently experimented with creating my own Mexican dishes at home – without garlic and onions – and realized you can still maximize all of the flavor with a few tweaks. For this low-FODMAP salsa, I roasted the tomatoes and chiles, which gives this a sweeter and more rustic flavor than fresh salsa. I also puree it, which means minimal chopping and less effort. Best of all, you can enjoy this salsa year-round since roasting off-season tomatoes makes them taste just like summer tomatoes. It’s great with tortilla chips, of course, but I also enjoy it on egg tacos (my quick go-to lunch), broiled fish, veggie quesadillas, and burrito bowls.
*Tip – You can control the spiciness factor by removing the seeds and ribs of the chiles to make this mild, leave some seeds and ribs for medium spice and leave all seeds and ribs for maximum zip. Keep in mind that for some people, spicy foods can trigger IBS symptoms.
Makes 1 – 1-½ cups
1 lb. ripe (almost soft) plum tomatoes, cut in half lengthwise
1 large poblano chile, stem removed and cut in half lengthwise
1 – 2 jalapeno chiles (depending on your need for heat), stem removed and cut in half lengthwise
4 – 6 green onion tops (scallions), finely chopped
¼ cup chopped cilantro
1 tsp. apple cider vinegar
Sea salt & pepper to taste
- Place oven rack on top shelf.
- Preheat oven to broil.
- Line cookie sheet with parchment paper.
- Place cut tomatoes and chiles skin-side up on cookie sheet.
- Broil for 10 – 20 minutes until skins are blackened and charred.
- Turn tomatoes and chiles over and continue to broil for 10 minutes until vegetables are fully cooked.
- Let cool then remove and discard blackened skins of tomatoes and chiles. Don’t discard the juice. When cool, the skins should easily slide off.
- Place tomatoes and chiles (along with juices) in food processor and pulse until desired consistency.
- Stir in vinegar, chopped green onion tops, cilantro then season with salt & pepper.
- Refrigerate for at least 2 hours to allow flavors to meld.