Curry Quinoa Fritters with Low FODMAP Aioli
Ingredients
MAKE GLUTEN FREEServings:
(4 fritters per serve)Quinoa
0.333
quinoa (we used white quinoa)*
0.5
olive oil
0.75
low FODMAP chicken stock/vegetable stock*
Curry Quinoa Fritters
1.75
carrot (for best results use the weight amount)
1
fresh chives
0.25
green onions/scallions (green leaves only, finely sliced)*
1
fresh cilantro
0.25
mild curry powder*
0.5
paprika
3
large egg
0.25
gluten free all purpose flour*
1
salt & pepper
Low FODMAP Aioli
0.25
mayonnaise*
0.5
garlic infused oil*
1
black pepper
1
lemon juice*
Equipment
- large frypan
- large saucepan
- grater
Curry Quinoa Fritters with Low FODMAP Aioli
These curry quinoa fritters make a great starter dish or take to work lunch. The hint of curry and fresh herbs goes perfectly with the carrot and quinoa in the fritters.
In this low FODMAP recipe, I also teach you how to make low FODMAP aioli using garlic infused oil.
This recipe makes 4 fritters per serve. These fritters are simple to make, which means you can easily prep another dish while waiting for the fritters to cook.
-
Gluten Free -
Low FODMAP -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
(4 fritters per serve)Quinoa
0.333
quinoa (we used white quinoa)*
0.5
olive oil
0.75
low FODMAP chicken stock/vegetable stock*
Curry Quinoa Fritters
1.75
carrot (for best results use the weight amount)
1
fresh chives
0.25
green onions/scallions (green leaves only, finely sliced)*
1
fresh cilantro
0.25
mild curry powder*
0.5
paprika
3
large egg
0.25
gluten free all purpose flour*
1
salt & pepper
Low FODMAP Aioli
0.25
mayonnaise*
0.5
garlic infused oil*
1
black pepper
1
lemon juice*
Equipment
- large frypan
- large saucepan
- grater
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
443
Fat
22g
Saturates
4.8g
Protein
18g
Carbs
42.2g
Sugars
4.9g
Fibre
4.1g
Salt
0.9g
Iron
3.8mg
Calcium
122.7mg
Calories
443
Fat
22g
Saturates
4.8g
Protein
18g
Carbs
42.2g
Sugars
4.9g
Fibre
4.1g
Salt
0.9g
Iron
3.8mg
Calcium
122.7mg
Calories
443
Fat
22g
Saturates
4.8g
Protein
18g
Carbs
42.2g
Sugars
4.9g
Fibre
4.1g
Salt
0.9g
Iron
3.8mg
Calcium
122.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Rinse the quinoa under running water using a fine mesh sieve for 40 seconds (this will help remove the bitter taste). Place the quinoa in a medium saucepan with the olive oil, and toast for 1 minute over medium high heat. Then add the chicken/vegetable stock. Bring to a rolling boil. Turn down the heat to medium low and allow to simmer until cooked (about 12 to 15 minutes). Remove from heat once the quinoa is soft (it’s okay if it is still a little bit wet).
- While the quinoa cooks, peel and grate the carrot. Finely chop the chives, fresh cilantro, and spring onion (green tips only).
- Whisk the eggs and gluten free all purpose flour in a large bowl until relatively smooth (a few flour lumps are okay). Then add the curry powder, paprika, carrot, chives, fresh cilantro, and green onions/scallions (green tips only). Mix well. Then mix through the cooked quinoa. Season generously with a few grinds of salt and pepper.
- Heat a large frypan over medium heat. Wait until the frypan is hot and then measure out ¼ cup scoops of mixture. Fry for about 3 to 4 minutes per side (flip once the side is golden). Cook the fritters in batches.
- While the fritters cook make the aioli. Mix the mayonnaise, garlic infused oil, and lemon juice together in a small bowl. Season with black pepper. Taste and adjust flavours as desired.
- Serve the cooked curry quinoa fritters with the low FODMAP aioli on the side. These make a great low FODMAP lunch option – just wrap them in baking paper before taking to work.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Quinoa is pronounced KEE-noh-ah and can be found in the bulk bins or with the rice in most supermarkets.
Check the mild curry powder does not include onion or garlic powder.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
