Low FODMAP Tomato Salsa with Coriander and Lime (gluten-free, lactose-free)

/ Rachel Eagleton, Clinical Nutritionist/

Recipe reproduced with permission from Glenda Bishop. Glenda is a Registered Nutritionist, wellness coach, neuroscientist and educator.

When you first get started on a low FODMAP diet, you quickly realise that most bottle sauces aren’t going to work and that adding flavour to meals now requires a bit more effort. You could of course cook up your own low FODMAP sauce, but most of us don’t have time for that on most weeknights. The solution... a quick and easy salsa that’s specially developed to be low FODMAP. And that’s what I have for you today, a Low FODMAP Tomato Salsa with Coriander and Lime that you can use to add serious flavour to your meals.

Fresh salsas are quick and easy to make, normally requiring nothing more than chopping up a few simple ingredients and mixing them together in a bowl. Often salsa contains chilli, but you don’t have to include any if you don’t want to.

This low FODMAP tomato salsa doesn’t contain any chilli because many people with IBS are sensitive to chilli (me included), but if you’re okay with chilli then feel free to add some in.

So what can you use this salsa for? The lime and coriander (cilantro) give the salsa a very fresh flavour and it goes well with simply cooked meats like steak, chicken or fish. But you could also stir it through cold rice or pasta to make an interesting rice or pasta salad, or have it as a zesty side to cooked eggs on toast. It also makes a very refreshing bruschetta and it’s divine on tacos. Check out the serving suggestions below for more ideas. Once you see how easy salsas are to make, you’ll realise there’s no excuse for having bland or boring dinners anymore. So how about whipping some up today?

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Low FODMAP Tomato Salsa with Coriander & Lime

Makes: about 2 cups

Serving size: about 1/4 of the recipe

Special equipment: a microplane grater or zester-

Ingredients

  • 200g tomatoes (2 medium), diced

  • 80g red capsicum (bell pepper) (1/2 ), diced

  • 2 green onions, green tops only, thinly sliced

  • 1/3 cup fresh coriander (cilantro) leaves, chopped

  • Zest and juice of half a lime

Instructions

  1. Put all ingredients in a medium bowl and mix until combined.

  2. The salsa is best served within a couple of hours of making it when the coriander flavour is at it’s freshest. But it can be stored in the fridge for a couple of days - it will become a little soggier and less fresh, but it still tastes great.

Serving ideas:

  • Serve as a fresh sauce for grilled or fried steak, chicken or fish

  • Use as a side dish for eggs, roasts, or other meals.

  • Toast a piece of low FODMAP bread, spread with 20g of avocado, and top with a few spoonfuls of salsa to make a bright and fresh tasting bruschetta. But make sure you get the drier bit of the salsa and don’t use the juices or you’ll end up with soggy bread. I really like this served with a couple of fried eggs for breakfast.

  • Use as a salsa with tacos, made with beef, chicken or fish.

  • Stir through cold rice to make a simple rice salad. Beef it up a bit by adding in shredded lettuce and some protein of your choice (e.g. canned tuna, leftover roast meat).

Ingredient Notes:

  • Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size is not exceeded.

  • If you are one of the people who hate coriander/ cilantro, you could switch it for flat-leaf parsley and it would still taste delicious.

  • if you want to add some heat to this recipe, you could add a sliced fresh chilli. But do nnote that chilli is a gut irritant and may trigger IBS symptoms or reflux in sensitive people.

  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

If you'd like help implementing a low FODMAP diet I can help you.  Find out more about my services here. If you’re after more delicious low FODMAP recipes go here.

If you're an athlete looking to manage a sensitive gut during training, read this.

If you're interested in gut health, head here.