LOW FODMAP Falafel

low fodmap ✓ | lactose-free ✓ | gluten-free ✓ | nut-free✓ | soy-free ✓ | dairy-free ✓ | yeast-free ✓ | vegetarian ✓ | egg-free ✓ | vegan ✓

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, 1/4 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

Print Recipe

LOW FODMAP Falafel

This Low FODMAP Falafel is crispy on the outside and soft on the inside, flavorful, satisfying and easy to digest! Plus completely vegan and gluten-free.

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Entree

Cuisine: Gluten-Free, Vegan

Keyword: Low FODMAP Falafel

Servings: 4 people

Author: Gluten Free Stories

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 Tbsp garlic-infused olive oil
• 150 gr canned chickpeas (rinsed and drained)
• 2 Tbsp Gluten-Free Flour
• 1 tsp 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

1. If you are buying garlic infused oil, make sure that there aren't floating bits of garlic in it. You can also easily make your own garlic infused-oil by frying garlic cloves in oil, when they are golden and soft you need to remove them from the oil and continue cooking your meal. (This is a low FODMAP way to get the garlic flavor in your meals, as the fructans can't leach into the oil.)
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.