Low FODMAP Falafel
Low FODMAP Falafel
Low FODMAP falafel is a great vegan option while on the low FODMAP diet. It's tasty, soft and crunchy all rolled into golden falafel medallions! I love serving these with a side of homemade garlic infused mayonnaise (vegan mayonnaise works well) to boost the flavour even further. Enjoy!
Low FODMAP Note On Chickpeas: According to Monash University, canned chickpeas are low FODMAP in small servings, just make sure you wash and rinse them well before using. Then divide the recipe into the recommended number of servings.
Ingredients
Make gluten free(4 falafel pieces per serve)
Low FODMAP Falafel
canned chickpeas in brine (weight after draining & rinsing)
FODMAP
leek (green leaves only, finely chopped)
FODMAP
pre-cooked microwave medium grain brown rice (or cooked brown rice)
FODMAP
garlic infused oil
FODMAP
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.
ground cumin
Gluten Free
gluten free all purpose flour
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Prepare the falafel. Pre-cook the microwavable brown rice. Grate the carrot and place to one side (you can do this in the food processor). Zest and juice the lime, roughly chop the fresh parsley and the green leaves of the leek. Wash and drain the canned chickpeas.
- Place all of the ingredients in the food processor. Blend until it forms a smooth paste (if the mixture is too dry then add a tablespoon of water). Once it is well combined, stir through the gluten free flour (the paste should be just dry enough to handle).
- Two Options For Cooking:
- In the oven: If you are feeling lazy and love crispy falafel then this option is for you! Preheat the oven to 190ºC (375ºF) bake function. Line a baking tray with baking paper. Grease the baking paper with 1 tablespoon of olive oil (this helps the falafel go crispy). Scoop out the falafel using a tablespoon measure and form into small patties. Space them evenly on the tray. Brush the tops with a tablespoon of oil. Bake for about 12 minutes each side, until golden brown.
- In the frypan: If you like softer falafel and have the brain power to pay attention and not burn them, then try this option. Heat a large non-stick frypan over medium high heat. Grease the pan with 1 tablespoon of olive oil. Once hot, measure out the falafel using a tablespoon measure and shape into patties. Place in the frypan and cook each side for 2 to 3 minutes until golden. Turn down the heat if they start to burn, and add more oil as needed. Once cooked, place on a paper towel to drain. Cook the falafel in several batches.
- Serve with a low FODMAP dressing. Our favourite is garlic infused mayonnaise: mix lemon or lime juice with mayonnaise (use vegan mayonnaise if needed), black pepper and a drizzle of garlic infused oil. Make sure you divide the falafel into the recommended number of serves to keep the recipe low FODMAP (this is normally 3 to 4 pieces of falafel per person).
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
More Recipes You Might Enjoy
View all recipes >
Low FODMAP Lemon Coconut Cupcakes
Baking
Low FODMAP Zingy Lime & Basil Roast Veggie Salad
Dinner
Low FODMAP Roast Veggie & Sausage Breakfast Casserole
Breakfast
Low FODMAP Hot Cross Bun Muffins
Baking
Low FODMAP Cheesy Garlic Bread Inspired Wedges
Side Dishes
Low FODMAP Rhubarb Custard Cups
Breakfast
Crunchy Low FODMAP Garlic Bread
Dinner
Low FODMAP Chive & Onion Infused Dip
Condiments
Low FODMAP Hawaiian Toastie
Lunch
Low FODMAP Spicy Chicken Drumsticks
Dinner
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
