How to Make Acid-Free Chimichurri for the Gastritis Soul!

Chimichurri is a classic Argentinian condiment traditionally made with fresh herbs, garlic, vinegar or lemon juice, and oil, often served alongside grilled steak. But for those managing conditions like gastritis, GERD, or common reflux, the acidity from vinegar and citrus juice can be a challenge. This acid-free version keeps the vibrant, herbaceous character of chimichurri while eliminating the harsh acids, making it gentler on sensitive stomachs.

Instead of being limited to steak, which most gastritis and GERD diets discourage on the basis of its difficulty digesting, this versatile sauce shines in many other contexts. It adds brightness to grilled salmon, shrimp, and other seafood, complements lean chicken breast, and can even be used as a fresh drizzle over roasted vegetables. By focusing on parsley, olive oil, and citrus zest, you get a flavorful, GERD-friendly condiment that enhances a wide variety of dishes without triggering discomfort.

Yield:

• Approximately 150g sauce
• Serves 3–4 as a condiment

Equipment:

• Cutting board & chef’s knife
• Microplane or fine grater
• Measuring spoons and cups
• Food processor or blender

Ingredients:

• 50 g fresh parsley, well chopped (stems removed)
• 1/4 cup high-quality extra-virgin olive oil
• Zest of 1/2 lemon or 1 lime (or use a dried version like this, without any need to buy citrus you can’t eat!)
• Pinch of asafoetida (optional, for garlic/onion flavor… garlic or onion powder not as ideal here since it is raw, but could be used if symptoms well-managed)
• 1/2 tsp salt, or to taste

Directions:

1. Wash and dry parsley thoroughly, then remove stems and roughly chop leaves.

2. Zest half a lemon or lime using a microplane or fine grater. (Or use a dried version like this.)

3. Place parsley, olive oil, citrus zest, asafoetida (if using), and salt into a food processor or blender.

4. Process until a smooth paste forms, scraping down sides as needed.

5. Taste and adjust seasoning with more salt if desired.

6. Serve immediately with grilled salmon, chicken, or roasted vegetables. Store in an airtight container in the refrigerator for up to 3 days.