Low FODMAP Falafel

Ingredients

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Servings:

(4 falafel pieces per serve)

Low FODMAP Falafel

120   carrot (peeled & grated)
168   canned chickpeas in brine (weight after draining & rinsing)*
1   large limes (zest & juice)
25   fresh parsley (finely chopped)
80   leek (green leaves only, finely chopped)*
182   microwave medium grain brown rice (or cooked brown rice)*
1   garlic infused oil*
1   paprika*
0.75   ground cumin*
4   gluten free all purpose flour*
1   salt & pepper
1   olive oil

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • baking tray
  • food processor

Low FODMAP Falafel

PREP IN 10 MIN COOKS IN 25 MIN SERVES 5 (4 falafel pieces per serve)
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner, Lunch, Snacks, Vegetarian Options

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 1/4 cup serves, as the FODMAPs leach out of the chickpeas and into the brine. Just make sure you wash and rinse them well before using. Take care to divide this recipe into at least four serves to stay within low FODMAP limits. 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 187
Fat 7.1g
Saturates 0.9g
Protein 4.4g
Carbs 27.7g
Sugars 3.6g
Fibre 4.5g
Salt 0.2g
Iron 1.8mg
Calcium 59.1mg
Calories 187
Fat 7.1g
Saturates 0.9g
Protein 4.4g
Carbs 27.7g
Sugars 3.6g
Fibre 4.5g
Salt 0.2g
Iron 1.8mg
Calcium 59.1mg
Calories 187
Fat 7.1g
Saturates 0.9g
Protein 4.4g
Carbs 27.7g
Sugars 3.6g
Fibre 4.5g
Salt 0.2g
Iron 1.8mg
Calcium 59.1mg
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  1. 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.
  2. 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).
  3. Two Options For Cooking:
  4. 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.

  5. 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).

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Buy chickpeas canned in water or brine (the oligosaccharides will leach into the liquid, which reduces the FODMAP content). Make sure you rinse the chickpeas well in water before using.

Choose a medium-grain brown or white rice that can be cooked quickly in the microwave.

Buy a gluten free plain flour or gluten free all purpose flour. The one I 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.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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