Low FODMAP Loaded Mediterranean Street Fries
Ingredients
MAKE GLUTEN FREEServings:
(main meals - this recipe will make more serves if using as a side dish)STREET FRIES
450
carrot
1
olive oil
1
salt & pepper
0.25
dried oregano*
MARINATED VEGGIES
120
common tomato (weigh out the amount you need)
56
canned chickpeas in brine (weight after draining & rinsing)*
100
cucumber
8
black Spanish pitted olives*
2
green onions/scallions (green leaves only, finely sliced)*
1
olive oil
1
red wine vinegar
0.25
dijon mustard*
0.25
garlic infused oil*
0.25
dried oregano*
1
salt & pepper
TZATZIKI
100
cucumber (grated)
3
lactose free yoghurt (or coconut yoghurt)*
1
fresh mint (finely chopped)
2
lemon juice (good squeeze)*
0.25
garlic infused oil*
1
salt & pepper
0.25
white sugar (optional, good pinch)
OTHER INGREDIENTS
60
large cos or romaine lettuce leaves (roughly chopped)
1.5
feta (optional) (crumbled - leave out if DF/vegan)
Low FODMAP Loaded Mediterranean Street Fries
These feel-good low FODMAP loaded Mediterranean street fries have all the fresh veggie vibes you’ve been craving, plus they are packed full of flavour.
Think super tasty homemade fries layered with a crispy chopped Mediterranean salad, light and tangy veggie dressing, and super creamy homemade tzatziki, all bundled up on a super cute platter. This recipe is a foodie dream.
Don't be scared off by the number of ingredients in this recipe. Lots of them are pantry staples and some ingredients repeat between the different food components.
FODMAP note: According to Monash University, canned chickpeas and common tomato both have low FODMAP servings. We’ve carefully controlled them in this dish so you can enjoy them together. All you need to do is follow the recipe instructions and divide the dish into the recommended servings.
Vegan/dairy free option: Use coconut yoghurt in the tzatziki and omit the feta.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(main meals - this recipe will make more serves if using as a side dish)STREET FRIES
450
carrot
1
olive oil
1
salt & pepper
0.25
dried oregano*
MARINATED VEGGIES
120
common tomato (weigh out the amount you need)
56
canned chickpeas in brine (weight after draining & rinsing)*
100
cucumber
8
black Spanish pitted olives*
2
green onions/scallions (green leaves only, finely sliced)*
1
olive oil
1
red wine vinegar
0.25
dijon mustard*
0.25
garlic infused oil*
0.25
dried oregano*
1
salt & pepper
TZATZIKI
100
cucumber (grated)
3
lactose free yoghurt (or coconut yoghurt)*
1
fresh mint (finely chopped)
2
lemon juice (good squeeze)*
0.25
garlic infused oil*
1
salt & pepper
0.25
white sugar (optional, good pinch)
OTHER INGREDIENTS
60
large cos or romaine lettuce leaves (roughly chopped)
1.5
feta (optional) (crumbled - leave out if DF/vegan)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
378
Fat
21.8g
Saturates
4.6g
Protein
7.8g
Carbs
40.4g
Sugars
18.8g
Fibre
10.5g
Salt
0.8g
Iron
2.2mg
Calcium
198.4mg
Calories
407
Fat
26.5g
Saturates
8.9g
Protein
7.6g
Carbs
38g
Sugars
16.9g
Fibre
11g
Salt
0.7g
Iron
2.7mg
Calcium
174.5mg
Calories
378
Fat
21.8g
Saturates
4.6g
Protein
7.8g
Carbs
40.4g
Sugars
18.8g
Fibre
10.5g
Salt
0.8g
Iron
2.2mg
Calcium
198.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) fan forced. Line a roasting tray with baking/parchment paper.
- Peel and cut the carrot into chunky fries (don’t make them too small as they will shrink as you cook them). Place on the roasting tray. Drizzle in olive oil, sprinkle over the dried oregano and season with salt and pepper. Toss well until combined. Place in the oven and roast for 25-30 minutes until tender and golden. Turn once during cooking.
- While the fries cook, make the rest of the meal components.
- Make the marinated veggies. Chop the cucumber and tomato into bite-sized pieces, rinse and drain the chickpeas and weigh out the amount you need, rinse the olives and finely slice the green leaves of the spring onion/scallions. Place all the ingredients in a bowl.
- In a small jar or glass, whisk the olive oil, red wine vinegar, dijon mustard, garlic infused oil, and dried oregano until well combined. Pour over the chopped veggies. Then season with salt and pepper. Set aside for later.
- Make the tzatziki. Grate the cucumber, place it in a clean lint-free tea towel, and gently squeeze it to remove the excess moisture. Place in a bowl and mix through the yoghurt, chopped mint, lemon juice, and garlic infused oil. Season the tzatziki with a pinch of sugar and a couple of grinds of salt and pepper.
- Roughly chop the lettuce and crumble the feta (if using).
- Assemble the low FODMAP loaded Mediterranean street fries. Take a platter and arrange the fries around the edge of the plate, then add dollops of tzatziki before filling the centre with chopped lettuce. Top with the marinated veggies and a sprinkle of feta (if using). Enjoy!
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.
Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, high fructose corn syrup or high FODMAP fruit.
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.
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.
Check your mustard does not contain onion or garlic powder.
Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.
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
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: 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 alon... Read More
