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a hand dipping a chip in a bowl of low fodmap salsa on a plate covered in tortilla chips

Chunky Low FODMAP Instant Pot Salsa (Keto, Paleo, Whole30)


  • Author: Gail
  • Total Time: 4 hours 45 minutes
  • Yield: 5 cups 1x

Description

Add some zesty, spicy, and healthy deliciousness to tacos, burritos, chips and more with this chunky, Low FODMAP Instant Pot Salsa! Low FODMAP, Keto, low carb, Paleo, Whole30, and vegan. 


Ingredients

Units Scale
  • 2 tablespoons garlic-infused olive oil
  • 1 1/2 cups green bell pepper, diced (about 1 large pepper)
  • 1/2 cup jalapeño peppers, seeds removed, diced (about 2 medium peppers)*
  • 1/2 cup leek, green tops only, finely-chopped
  • 1 teaspoon red pepper flakes*
  • 1/2 cup water
  • 1/4 cup white vinegar (minimum 5% acetic acid)
  • 3 tablespoons lime juice, freshly squeezed
  • 3 cups fresh common tomatoes** and their juices or 28 ounce can diced tomatoes and their juices
  • 1/2 cup scallions, dark green parts only, chopped
  • 1 tablespoon dried chives
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon pepper

Instructions

  1. Prepare ingredients: Prepare all ingredients per the list above before starting to cook.
  2. Sauté: Hit the “Sauté” button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads “Hot,” add garlic-infused olive oil and swirl the Instant Pot to coat the bottom in oil. Add green pepper, jalapeno, and leeks and sauté for 3 minutes, stirring frequently. Add red pepper flakes and sauté for 30 seconds, stirring constantly. Hit “Cancel” on the Instant Pot.
  3. Add liquids and seasonings: Pour in water, vinegar, and lime juice and scrape the bottom of the pot clean with a plastic spoon if needed. Add tomatoes and their juices, scallions, dried chives, cumin, salt, and pepper and stir until combined.
  4. Pressure cook: Close the Instant Pot, set the pressure release valve to “Sealing” (if your model requires it), hit the “Pressure Cook” or “Manual” button, and set the timer for 5 minutes. Turn the "Keep Warm" button off.
  5. Naturally release pressure: Once the cooking cycle has completed, allow the pressure to release naturally for 10 minutes, and then manually release the remaining pressure.
  6. Cool and refrigerate: Open lid and stir salsa. Allow to cool in the Instant Pot, uncovered, for 10 minutes. Transfer to an airtight container and refrigerate for a minimum of 4 hours (preferably overnight) prior to eating. Stir, taste, and adjust seasonings, vinegar and/or lime juice as desired (see notes).
  7. Serve: serve with my upcoming Low FODMAP Instant Pot Salsa Chicken, as a topping on my Low FODMAP Instant Pot Carnitas, Low FODMAP Wet Burrito Bowls, low FODMAP tacos, nachos, or as a snack with compliant tortilla chips.

Notes

  • Please see "Low FODMAP Instant Pot Salsa: Ingredients & Success Tips" section in the post above for detailed FODMAP information pertaining to these ingredients.
  • *Spicy food warning: this low FODMAP salsa recipe contains spicy ingredients. Some people with IBS have problems with spicy food regardless of if its ingredients are low FODMAP.
  • *Spice level - as written, I would consider this low FODMAP salsa recipe to be about medium spicy. The amount of red pepper flakes and/or jalapeño can be lessened if you'd like to tone down the heat.
  • Seasonings: the longer the salsa chills in the refrigerator, it becomes increasingly more spicy and flavorful. Keep that in mind when tasting and adjusting the seasonings and acids. Also, it tastes differently warm than it does chilled, so I wouldn't recommend doing a taste test until after it has chilled at least 4 hours.
  • **If you use fresh tomatoes and they don't produce much juice when you chop them, you may want to add additional water (1/4-1/2 cup) to the pot to avoid getting the dreaded burn error (dun dun DUN!).
  • Produces about 5 cups or twenty 1/4 cup servings.
  • Prep Time: 15 minutes
  • Refrigeration Time: 4 hours
  • Cook Time: 30 minutes
  • Category: Sauces
  • Method: Instant Pot
  • Cuisine: Mexican

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