Low FODMAP Vegan Tomatillo Green Sauce
LOW FODMAP • IBS FRIENDLY • GLUTEN-FREE • DAIRY-FREE
Tomatillos (Mexican husk tomatoes) are a bright, tangy fruit that look like small green tomatoes. They have an unmistakable citrus, grassy tartness — so tart that I rarely use salt when cooking with them.
This is a simple oven-broiled recipe with easy tummy calming swaps such as: green parts of scallions in place of white onion, low FODMAP vegetable stock or water in place of an onion or garlic-based stock, and low FODMAP garlic-infused olive oil instead of minced garlic cloves.
When selecting tomatillos you want husks that are tightly wrapped around the fruit. If the husks are loose and shriveled, they are over-ripe. You can still eat them but they will not have that bright grassy tangy flavor. If a tomatillo smells off or is moldy it has gone bad.
The papery husks are inedible and need to be removed, as well as the stems.
In the TIPS section you will find suggested dishes that pair beautifully with this sauce.
Makes: 8 servings: 1/4 cup (60 ml) each
1.5 pounds (680 g) fresh green tomatillos
2 Tbslps (30 ml) low FODMAP garlic-infused olive oil, plus 1 Tblsp (15 ml) more for frying the sauce
3/4 cup (177 ml) low FODMAP vegetable stock or water
1/2 cup (25 g) thin sliced scallions, green parts only
2 teaspoons (4 g) ground cumin
1/8 tsp fresh ground black pepper
Heat broiler to High
Remove the stems and husks from the tomatillos and discard. Soak them in a bowl of lukewarm water for 3 minutes to dissolve their sticky coating. Rinse each one under cold water until smooth and clean.
Cut them into quarters and place on a large rimmed baking sheet. Drizzle with 2 Tblsps (30 ml) oil and toss with your hands to fully coat.
Place them under the broiler for 5 minutes. Remove from the broiler and use a spatula to flip them. Broil for another 5 minutes.
Carefully spoon them into a blender. Add the broth, scallion greens, cumin and pepper. Blend on high for 2 minutes or until smooth with no visible bits of skin.
Pour 1 Tblsp (15 ml) oil into a large nonstick skillet over medium high heat. When the oil shimmers, add the sauce. It will sizzle when it hits the pan. Stir with a spatula to heat and fry the sauce for 4 minutes. If it is too liquid-y, continue to stir and reduce to a gravy consistency. If too thick, add a bit more water.
When stored in a tightly sealed container, the sauce will keep in the refrigerator for 3 days. When stored in a freezer-safe container it will keep up to 2 months in the freezer.
Tablespoon measurements are US Standard/ Imperial = 3 teaspoons per tablespoon
There are countless low FODMAP preparations for this delicious green sauce. The following suggestions are to your personal tolerance –
As a side dish, mixed with 1/2 cup (100 g) cooked rice or quinoa
Served over veggie or chicken enchiladas
Spooned over tacos and grilled pork chops
Mixed into Buddha Bowls
Served over scrambled eggs with a side of Low FODMAP gluten-free toast
With Fish and Rice: Mix 1 serving sauce with 1 cup (200 g) cooked brown rice and top with a plain, pan-cooked fish fillet seared in low FODMAP garlic-infused olive oil, seasoned with salt and pepper
Mixed into tamale fillings (Please see our video on how to make tamales.)
With seared scallops and low FODMAP gratin potatoes
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For more information on the Low FODMAP Diet, visit Monash University’s website.