Avoiding onions and garlic? Then you might be avoiding salsa, but you don't need to! When I lived in San Diego, I would buy a locally made authentic Mexican roasted tomato salsa weekly and put it on everything from tofu scrambles to rice bowls, to chips, nachos, enchiladas, and the best thing about it was, it didn't have any white onions or garlic in it, making it naturally low-FODMAP!
Unfortunately, that's not the case with most commercial salsa. Since my San Diego days, I have not found one commercial salsa without onions and garlic that I like. So, I make my own Roasted Tomato low-FODMAP Salsa. I've made this recipe as easy as possible by using canned fire-roasted tomatoes. It comes together in 10 minutes and makes enough for the family for the week. I keep it in my fridge almost all the time, and I've only received positive comments on it from friends and family. No one notices the lack of onion or garlic because they're focused on how delicious it is instead! Give this roasted salsa a try and let me know how you and your family like it!
The heat level of this roasted salsa is low-to-medium, but you can adjust that according to your taste by adding more or less jalapeño, and/or adding a touch of cayenne for more heat. The key to the flavor is using fire-roasted tomatoes for the charred flavor. You can use regular tomatoes, but the flavor will be a lot more like raw tomatoes, and if you're going that route, I'd suggest just make a pico with fresh tomatoes instead.
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