Fresh Salsa

A low FODMAP pico-style salsa of roma tomatoes, chives, cilantro, jalapeño, lime, cumin, and smoked paprika.

Prep 10 min

Cook 1 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 4 roma (plum) tomatoes (about 360 g), small-diced (about 2 cups)
• 1/3 cup chives, finely chopped (or scallion greens, green tops only)
• 1/4 cup fresh cilantro, chopped
• 1 small jalapeño, seeded and finely minced (about 1 tablespoon)
• 2 tablespoons fresh lime juice (about 1 lime)
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon ground cumin
• 1/4 teaspoon smoked paprika (optional)
• Freshly ground black pepper

Instructions

Prep the Tomatoes

1. Quarter each roma lengthwise, scrape out the seedy core with a spoon, and small-dice the flesh. Draining the cores keeps the salsa from going watery.
2. Transfer to a medium bowl.

Mix

1. Add the chives, cilantro, and minced jalapeño to the tomatoes.
2. Squeeze in the lime juice and scatter the salt, cumin, smoked paprika (if using), and a few grinds of pepper over the top.
3. Toss gently with a spoon until everything is coated.

Rest and Serve

1. Let the salsa sit at room temperature for 10 minutes so the salt draws out a little tomato juice and the flavors open up.
2. Taste and adjust: more lime for brightness, more salt for depth, more jalapeño for heat.
3. Serve with corn tortilla chips, spooned over eggs, or alongside grilled chicken or fish.

Tips & Substitutions

• Chives or scallion greens, not onion. Both give you the sharp allium note without the fructans in the white bulb. Use whichever you have; quantities are interchangeable.
• Romas drain better than round tomatoes. Plum varieties are meatier and less watery, which keeps the salsa chunky. Round (common) tomatoes work in a pinch; just scoop the seeds out more aggressively.
• Cherry tomatoes in the winter. When romas are mealy, swap in 1 1/2 cups (about 270g) quartered cherry tomatoes. That is about 45g per serve, the Monash low FODMAP serve for cherry tomatoes (about 5 medium).
• Taste the jalapeño first. Heat varies pepper to pepper, so start with half and add more to taste. For less heat, remove the seeds and ribs or leave it out.
• Skip store-bought salsa. Most jarred salsas list onion or garlic, so read the label if you buy one.
• Add a splash of garlic-infused olive oil. About a teaspoon drizzled in gives you a garlic backnote without the fructans. Use oil that's been fully strained (no garlic pieces); commercial garlic-infused oil is the easiest choice.

Why This Works

Tomato portion. Four romas (about 360g) split 6 ways is about 60g of tomato per serve, under 65g, the Monash low FODMAP serve for common tomato (1/2 medium).

Chives and scallion greens instead of onion. Onion's fructans sit mostly in the white bulb, while chives and scallion greens test low FODMAP at these amounts. Both give the sharp allium note the salsa needs.

Cilantro and lime juice are low FODMAP at the amounts used. They add brightness in small portions per serve.

Fresh, not jarred. Commercial salsas usually include onion or garlic. Making it from whole ingredients keeps both out, and it takes ten minutes.

Storage

Refrigerate in a sealed container for up to 3 days. The tomatoes soften and release more liquid over time, so for the firmest texture, eat it within 24 hours. Drain off excess liquid before serving on day two or three. Don't freeze; the tomatoes go mushy on thaw.