Low FODMAP Sweet Potato & Lamb Fritters with Salad
Ingredients
MAKE GLUTEN FREEServings:
Lamb Fritters
250
sweet potato (peeled & diced)*
250
potato (peeled & diced)
1
garlic infused oil*
450
lean ground lamb (or ground beef)
40
green onions/scallions (green tips only, finely chopped)*
1
crushed ginger*
2
soy sauce*
1
oyster sauce
1
fresh cilantro (chopped)
Salad
4
lettuce (butter, iceberg, red coral) (roughly chopped)
1
small cucumber (diced)
2
large tomato (diced)
1
carrot (grated)
Equipment
- large frypan
- large saucepan
- roasting tray
Low FODMAP Sweet Potato & Lamb Fritters with Salad
These melt in your mouth low FODMAP lamb fritters are the perfect combo of fresh Asian flavours. They freeze and reheat well so make a double batch and pop them into the freezer.
This low FODMAP recipe contains small low FODMAP serves of sweet potato. During the first phase of the low FODMAP diet avoid larger serves of sweet potato, until you are ready to challenge, as sweet potato becomes high FODMAP in large serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Lamb Fritters
250
sweet potato (peeled & diced)*
250
potato (peeled & diced)
1
garlic infused oil*
450
lean ground lamb (or ground beef)
40
green onions/scallions (green tips only, finely chopped)*
1
crushed ginger*
2
soy sauce*
1
oyster sauce
1
fresh cilantro (chopped)
Salad
4
lettuce (butter, iceberg, red coral) (roughly chopped)
1
small cucumber (diced)
2
large tomato (diced)
1
carrot (grated)
Equipment
- large frypan
- large saucepan
- roasting tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
465
Fat
27.3g
Saturates
11.8g
Protein
24g
Carbs
33.2g
Sugars
7.8g
Fibre
5.9g
Salt
0.4g
Iron
3.7mg
Calcium
82.6mg
Calories
465
Fat
27.3g
Saturates
11.8g
Protein
24g
Carbs
33.2g
Sugars
7.8g
Fibre
5.9g
Salt
0.4g
Iron
3.7mg
Calcium
82.6mg
Calories
466
Fat
27.3g
Saturates
11.8g
Protein
24g
Carbs
33.3g
Sugars
7.8g
Fibre
5.9g
Salt
0.4g
Iron
3.7mg
Calcium
82.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) bake function.
- Peel and cube the sweet potato and potato. Place in a large saucepan of hot water over high heat and boil for about ten minutes until soft. Roughly mash with a fork.
- While the potatoes cook, make the lamb. Heat the garlic infused oil in a large frypan, add the ground lamb mince and allow to brown. Then stir through the ginger, spring onion tips, soy sauce, oyster sauce and fresh cilantro/coriander.
- Place the mashed potato and lamb mixture into a large bowl, mix well. Using a 1/4 cup measure, scoop and shape into even sized fritters and place on a roasting tray lined with baking paper. Dust with flour and brush with a little bit of olive oil.
- Place in the oven and bake for 10 minutes each side, until golden brown.
- Make the salad. Then serve the lamb fritters hot with a side salad.
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.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Sweet potato is low FODMAP in 70g serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
There are no gluten free tips for this recipe.
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
