Chimichurri

This low-FODMAP chimichurri gets its garlic flavor from garlic-infused olive oil instead of garlic cloves, so you can spoon it over grilled steak, chicken, or vegetables without the fructans.

Prep 10 min

Cook 1 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup (about 60g) tightly packed flat-leaf parsley, thin stems and leaves, finely chopped
• 2 tablespoons fresh oregano leaves, finely chopped (or 2 teaspoons dried oregano)
• 1/2 cup (120 ml) garlic-infused olive oil
• 3 tablespoons (45 ml) red wine vinegar
• 1 fresh jalapeno or red chili, seeded and finely minced (about 1 tablespoon; start with half and taste)
• 2 tablespoons finely sliced scallion GREEN tops only (optional, for an onion note)
• 1/2 teaspoon fine sea salt, plus more to taste
• 1/4 teaspoon red pepper flakes (optional)
• Freshly ground black pepper

Instructions

Chop everything fine

1. Rinse and dry the parsley well, then chop the leaves and thin stems finely. Discard the thick lower stems.
2. Chop the oregano leaves. If using dried oregano, measure it out and set aside.
3. Seed the jalapeno or red chili and mince it. Slice the scallion green tops thinly if using.

Combine

1. In a medium bowl, stir together the parsley, oregano, chili, and scallion greens.
2. Pour in the garlic-infused olive oil and the red wine vinegar. Add the salt, red pepper flakes, and a few grinds of black pepper.
3. Stir until the herbs are evenly coated. The sauce should be loose and spoonable; add a little more oil if it looks dry.

Rest and serve

1. Let the chimichurri sit at room temperature for 10 to 20 minutes so the flavors come together.
2. Taste and adjust with more salt, vinegar, or chili. Spoon over grilled steak, chicken, fish, or roasted vegetables.

Tips & Substitutions

• Chop by hand for texture. A knife gives the classic loose, chunky chimichurri. A food processor works in a pinch, but pulse in short bursts so it does not turn to paste.
• Control the heat. The seeds and white ribs hold most of the jalapeno's heat. Leave some in for a spicier sauce, or swap in a pinch of extra red pepper flakes. Keep the chili modest and check the Monash app for current tested serving sizes.
• Fresh or dried oregano. Fresh gives a greener flavor; dried is more concentrated, so use about one third of the fresh amount.
• Add a citrus lift. A squeeze of lemon juice brightens the sauce. Lemon is low-FODMAP in small amounts, so keep it to a teaspoon or two.
• Onion note without the bulb. The optional scallion greens add a mild allium flavor. Use only the dark green tops, never the white base.
• Make your own infused oil. You can buy garlic-infused olive oil or make garlic-infused olive oil at home and strain out the solids.

Why This Works

• Garlic flavor without the fructans. Garlic's FODMAPs are water-soluble, not oil-soluble, so garlic-infused oil carries the flavor while the fructans stay behind. That lets you skip garlic cloves entirely.
• Onion taste from green tops. Fructans concentrate in the onion bulb and the white part of scallions. The dark green tops are low-FODMAP, so they give an onion note without the trigger.
• Parsley and oregano are low-FODMAP herbs. Both are used freely on the diet, which makes them ideal as the base of a fresh herb sauce.
• Vinegar and chili stay in check. Red wine vinegar is low-FODMAP in typical amounts, and a modest amount of fresh chili keeps the sauce within tested serving sizes.

Storage

Store chimichurri in an airtight jar in the fridge for 4 to 5 days. The oil may solidify and cloud when chilled, so bring it to room temperature and stir before serving. For longer storage, freeze in an ice cube tray, then transfer the cubes to a sealed bag for up to 2 to 3 months. Keep the sauce refrigerated between uses and use clean utensils each time.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.