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Low-FODMAP Falafel

low fodmap falafel, aerial 3 pitas
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Crispy low-FODMAP & vegan Falafel.  Homemade chickpea balls go amazing in a salad, or tucked into a pita with hummus or tzatziki.  

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

Find it online: https://rachelpaulsfood.com/crispy-low-fodmap-falafel/

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