Crispy low-FODMAP & vegan Falafel. Homemade chickpea balls go amazing in a salad, or tucked into a pita with hummus or tzatziki.
I have always loved Falafel. When I traveled the Middle East in my 20’s, I was also vegetarian. I probably ate falafel every single day (sometimes twice!). Not only was it affordable, but it was absolutely delicious.
However, since beginning FODMAP, I have not enjoyed it for many years. Restaurant-made options are teeming with onion and garlic, as well as traditionally prepared chickpeas (not canned). So, having a homemade option that also maintains my tummy was a huge win!
I love that this recipe is vegan, and full of the flavors I remember.
You may also love:
- Low-FODMAP Middle Eastern Chickpea Salad; Gluten-free, Vegan
- The Best Low-FODMAP Marinated Tofu; Vegan & Gluten-free
Or over 650 more low-FODMAP recipes on the blog! IBS- friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Falafel
Crispy low-FODMAP & vegan Falafel. Homemade chickpea balls go amazing in a salad, or tucked into a pita with hummus or tzatziki.
- Prep Time: 20 minutes
- Chill Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Dinner, Lunch, Side Dish
- Method: Frying
- Cuisine: Moroccan
- Diet: Gluten-Free
Ingredients
- 1 15-ounce can chickpeas, drained and rinsed*
- 2 medium carrots, grated
- 2 scallions, green tips only*
- 1 tablespoon garlic-infused oil*
- 1/2 cup fresh cilantro, stems removed
- 1/2 cup fresh parsley, stems removed
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground cumin
- 1/4 teaspoon coriander
- Pinch black pepper
- 4-6 tablespoons low-FODMAP, gluten-free all-purpose flour
- 4 tablespoons warm water
- 1/2 cup low-FODMAP, gluten-free panko
- Oil for frying
Instructions
- Using your food processor, grate your carrots with the grater attachment, then switch to the processing blade
- Add the scallion tips, garlic-infused oil, drained chickpeas, cilantro, parsley, salt, cumin, coriander, and black pepper
- Pulse until a coarse mixture is formed, scraping the bowl as necessary
- Add the warm water, then the LF flour, and pulse until the mixture is mostly smooth, but with a slight texture. Add a little extra flour or water if needed
- Chill the mixture for 15 minutes or longer, then scoop it into balls about 2 tablespoons each
- Roll the balls in the LF panko, pressing it into the balls, and set aside until all are ready to fry (about 10-12 balls)
- Set a large skillet over medium heat, and fill with 1/2 inch of frying oil to deep fry the balls
- Once oil is hot, add the balls, and turn until they are golden-brown
- Remove to a paper towel-lined plate
- Repeat with remaining balls, if necessary
- Serve, on top of mixed greens, with tomatoes, cucumber and low-FODMAP tahini, low-FODMAP tzatziki, low-FODMAP hummus, or low-FODMAP vinaigrette. Alternatively, wrap the salad and balls in a low-FODMAP pita or tortilla, and top with your dressings
Notes
- Equipment: Food processor, small cookie scoop, large skillet for frying
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting
- Canned chickpeas (garbanzo beans), rinsed and drained, have a low-FODMAP serving size of 95g due to GOS per FODMAP Friendly (Monash lists 42g, with max of 84g). Do not substitute with fresh chickpeas, they will be higher in FODMAPs. One can should yield about 246g, or about 3 low-FODMAP servings
- The green tips of scallions are low in FODMAPs; avoid the bulbs
- Avoid seasoning blends with added onion or garlic
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- Ensure your panko contains low-FODMAP ingredients
