When I started following the low FODMAP diet I thought I will never again have falafel in my life. But guess what!? I made a low FODMAP Falafel that is easy to digest and that I can enjoy it any day I like. Isn't that exciting news?!
LOW FODMAP Falafel Recipe.
These low FODMAP falafels are crispy on the outside and soft on the inside, flavorful, satisfying and easy to digest. Plus super simple to make, economical and absolutely addictive!
How to make this LOW FODMAP Falafel?
These falafels take only 10min to prepare. Quick right? They are so easy to make, just put all the ingredients in the blender and let the blender do its job! When done form the falafels and put them to bake. And there you have these yummy low FODMAP falafel ready to eat!
To read the step-by-step instructions scroll at the end of this page.
* fodmap tip:
According to Monash Univerity, ¼ cup (42grams) of canned chickpeas can easily be tolerated on a LOW FODMAP diet. Canned chickpeas contain less FODMAPs than sprouted since the Oligos-GOS and fructans leach out of the bean and into the brine. A good tip here is to rinse the canned chickpeas well before using them.
*If you are using store-bought garlic-infused olive oil, make sure there are no floating bits of garlic in it. You can also make Garlic Infused olive oil at home by frying garlic cloves in the olive oil until they are golden and fragrant. Then remove them from the oil and continue cooking your meal.
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself of which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Recipe
LOW FODMAP Falafel
Ingredients
- 2 medium size potatoes (cut in small cubes)
- 2 medium size carrots (cut in small cubes)
- handful of chives (according to taste)
- handful of coriander (according to taste)
- 4 tablespoon garlic-infused olive oil
- 150 gr canned chickpeas (rinsed and drained)
- 2 tablespoon Gluten-Free Flour
- 1 teaspoon cumin
- salt and pepper (according to taste)
Instructions
- Cut the potatoes and the carrots in cubes and together with the coriander, chives, and garlic-infused olive oil add them to a food processor and mix to combine.
- Rinse and drain the chickpeas and then add the chickpeas in the food processor and continue to mix. Stop once everything is combined, but yet it is still chunky (you don't want to get a smooth consistency).
- Add the cumin, salt, and pepper.
- Add one or two tablespoons Gluten-Free Flour, depends on the consistency you are aiming to get.
- Preheat the oven to 200C Degrees.
- Scoop a full tablespoon and form it into a disc, place the disc on a baking tray covered with a baking sheet.
- Bake for 30min on 180C, flip them half point in order to cook evenly.
Notes
2. Buy chickpeas canned in water or brine (he oligosaccharides will leach into the liquid, this will reduce the FODMAP content). Always rinse the chickpeas before cooking.
Shauna Lyons says
Your method does not match your ingredients. Is there a mistake here?
Gluten Free Stories says
Hi Shauna, I just realized there was a mistake in the recipe. Now is fixed. I apologize for that.
If you have any more questions, please let me know.
Katrin says
Hello, Can I just ask if potatoes and carrots have to be are or cooked? Thanks!
Gluten Free Stories says
Hi Katrin,
They should be raw.
Taliah says
hello, i was wondering whether you can cook and then refridgerate these and eat them cold or reheat them, or if you can freeze them. If so, how long would they last for? I'm really looking forward to making these!
Gluten Free Stories says
Hi Taliah, yes you can make these in advance. In the refrigerator, they would last up to 3 to 4 days. You can eat them cold or reheat them in a microwave or oven. You can also freeze them, in the freezer they will stay good for up to 3 months. To defrost them either heat them in the microwave or the oven. Hope that you will like them! ????????
Matilda Hagman says
How many falafels will it be?
Gluten Free Stories says
Between 6 and 10 falafels, depending on the size of the falafels.