Low FODMAP Spiced Carrot Fritters with Lime Coriander Yoghurt
Ingredients
MAKE GLUTEN FREEMakes 12 servings fritters (enjoy up to 3 fritters per serving)
CARROT FRITTERS
240
carrot (grated - about 1.5 cups per batch of fritters)
10
green onions/scallions (green leaves only, finely sliced)*
10
fresh cilantro
210
gluten free all purpose flour*
2
baking powder
0.5
ground cumin*
0.5
ground turmeric*
0.5
garam masala*
1
large lime (zest of the lime)
2
large egg
2
water
0.25
salt
1
black pepper*
60
neutral oil (rice bran, canola, sunflower) (for frying the fritters)
TO SERVE
125
plain lactose free yoghurt (or coconut yoghurt)*
5
fresh cilantro (chopped)
2
fresh lime juice
0.25
lime zest
1
black pepper*
Low FODMAP Spiced Carrot Fritters with Lime Coriander Yoghurt
These low FODMAP spiced carrot fritters make a delicious appetiser for your next gathering or a lovely lunch. We also enjoy using the fritters instead of hashbrowns for cooked breakfasts or nourishing bowls.
Nutrition note: Nutrition information is per fritter and includes the yoghurt dipping sauce.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 fritters (enjoy up to 3 fritters per serving)
CARROT FRITTERS
240
carrot (grated - about 1.5 cups per batch of fritters)
10
green onions/scallions (green leaves only, finely sliced)*
10
fresh cilantro
210
gluten free all purpose flour*
2
baking powder
0.5
ground cumin*
0.5
ground turmeric*
0.5
garam masala*
1
large lime (zest of the lime)
2
large egg
2
water
0.25
salt
1
black pepper*
60
neutral oil (rice bran, canola, sunflower) (for frying the fritters)
TO SERVE
125
plain lactose free yoghurt (or coconut yoghurt)*
5
fresh cilantro (chopped)
2
fresh lime juice
0.25
lime zest
1
black pepper*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
146
Fat
6.2g
Saturates
0.8g
Protein
3.1g
Carbs
18.7g
Sugars
2.8g
Fibre
0.8g
Salt
0.2g
Iron
0.8mg
Calcium
90.9mg
Calories
158
Fat
8.3g
Saturates
2.7g
Protein
3g
Carbs
17.6g
Sugars
1.9g
Fibre
1g
Salt
0.2g
Iron
1.1mg
Calcium
79.7mg
Calories
146
Fat
6.2g
Saturates
0.8g
Protein
3.1g
Carbs
18.7g
Sugars
2.8g
Fibre
0.8g
Salt
0.2g
Iron
0.8mg
Calcium
90.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Peel and grate the carrots and place them in a large bowl (you can use a food processor to make this step faster). Next, finely slice the green leaves of the spring onion/green onion, roughly chop the fresh cilantro/coriander and add these to the bowl along with the flour, baking powder, cumin, turmeric, garam masala, lime zest, eggs, water, salt and black pepper. Mix until well combined. The mixture should be thick and sticky.
- Using a ¼ cup measure, scoop up the fritter batter and gently shape it into a disc with your hands ready for frying. Repeat the process until all the batter is used. You should get 12 fritters per batch.
- Make the lime yoghurt dipping sauce. Mix the yoghurt, chopped cilantro/coriander and lime juice in a small bowl. Season with black pepper and a sprinkle of lime zest. Place the dipping sauce to one side for serving.
- Fry the fritters. Place a large non-stick frypan over medium heat. Once hot, add the oil. Gently place the fritters into the pan and lightly press with a fish slice to flatten. Fry for 3-4 minutes, then flip and cook for a further 2 minutes until the fritters are lightly golden and cooked through. Then remove from the pan and place on a paper-lined plate. You’ll need to repeat this process several times until all the fritters are cooked.
- Serve the fritters warm with a dollop of lime coriander yoghurt.
- Storage note: These fritters will keep for several days in the fridge or you can freeze them for several months. Reheat them in the microwave or in a pan before serving.
Buying Tips
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 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.
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
