FODMAP & Adapt
  • Blog
  • Recipes
  • Resources
  • About & My Story
Keep up with me on Facebook & Instagram

Low FODMAP Falafel Salad

10/30/2017

3 Comments

 
Picture
What do I even say about falafel? Little puffs of herbacious goodness with a golden crust. Falafel are without a doubt one of my most favorite foods. Usually made with chickpea or fava bean flour, and eaten with an assortment of delicious salads and sauces, falafel are a widely popular street food in the Middle East and across the world. 

Falafel hold a special place in my heart due to a small sliver of Lebanese heritage and my mother, who trod forward in instilling me with a love for these pungent flavors despite my childhood food pickiness. I ate them often, served with lettuce, tomato and yogurt sauce wrapped in a fluffy pita from food carts. Sometimes mom would make them, and I would peek on tiptoes into the bowl where she mixed the falafel by hand, and it was always a treat. 

There are many variations of these delicious fritters, but my favorite are the ones that have a popping crunch on the outside, and are fluffy and bright green on the inside. 

Remember that canned chickpeas are low FODMAP up to 1/4 cup, and they need to be properly rinsed. I go heavy on the herbs here for a big punch of flavor, and use cooked quinoa to add some bulk and extra nutrients. This makes about 20 falafel, with four being a serving. 

If you'd prefer, you can bake these falafel in the oven instead. Just line a baking sheet with parchment, grease it lightly, and grease the top of each falafel lightly before baking at 425(f) for about 30 minutes, or until the falafel are hot and crispy. 

Low FODMAP Falafel Salad

Serves 5

For the Falafel:
1 cup chickpeas, drained and rinsed very well, lightly dried
1 bunch cilantro/coriander
1 bunch flat-leaf Italian Parsley
6 green onions, green part only
2 tbs lemon juice
1 cup cooked quinoa
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 tsp ground coriander seed
1/4 tsp ground cumin 
1 tbs Low FODMAP flour*
​Canola/vegetable oil for frying

For the salad:
Mixed spring greens, about 10 cups
1 medium carrot, peeled into ribbons
1 common tomato, sliced into half-moons
1/4 cup feta cheese OR 1/4 cup  sunflower seeds to keep vegan

For the dressing:
Juice of one lemon
1 tbs white wine vinegar
1 tbs garlic infused oil
1 heaping tsp Za'atar seasoning**
1 tsp maple syrup
1/3 cup canola/vegetable oil
Salt and pepper to taste

*I use Bob's Red Mill 1 to 1 Gluten-Free for Baking, be sure to avoid high FODMAP flours
*I used Private Selection Za'atar, which is a mix of ground sumac, sesame seeds and salt

Per Serve: Calories 521, Fat 27g, Sodium 339mg, Carbs 60g, Fiber 13g, Sugars 7g, Protein 17g

Start by pulsing the chickpeas, cilantro, parsley, green onion, lemon juice, salt, pepper, coriander and cumin in your food processor until it is just barely smooth enough to hold it's shape in patties. 
Picture
Fold in the cooked quinoa, and flour. 
Picture
Form into uniform patties - I used my 1oz spring loaded scoop - and fry in batches in hot oil until the falafel are a deep golden brown, about 5 minutes each batch, flipping once. 
Picture
Drain cooked falafel on a paper towel when they're done and set aside. 
Picture
Blend all the dressing ingredients however you please, I prefer shaking it in a mason jar. 
Picture
Assemble the salad by tossing the greens in dressing to your taste, sprinkling with feta cheese crumbles, carrot ribbons, and slices of tomato. Serve four falafel per serving to keep it Low FODMAP. 
Picture
Enjoy!
3 Comments
Ann
11/9/2017 07:59:18 pm

We enjoyed the taste of the felafel but they didn't hold up well to shallow frying. All the little quinoa bits which fell off, tasted really great, they were so brown and crunchy. I ended up cooking the remainder of them in the oven which was successful. I think the problem was that I didn't use enough oil for frying, I would definitely make these again. I didn't make the dressing though.

Reply
Zoe Mathews link
11/10/2017 01:14:31 pm

Thanks so much for the review, Ann! I'm glad you found a way to make them work - I usually fry them in about 3/4" deep canola or vegetable oil. The oven method is the way to go for a healthier and faster option! :)

Reply
where does money come from link
11/27/2024 01:35:25 am

Excellent post! Thanks for the informative read and keep up the great work!

Reply



Leave a Reply.

    Author

    Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!

    Be sure to like FODMAP & Adapt on Facebook 

    Follow me on Instagram
    ​@fodmapandadapt 

    Picture
    Follow

    Archives

    April 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017

    Categories

    All
    Bacon
    Baking
    Basil
    BBQ
    Beef
    Beverages
    Breakfast
    Cabbage
    Cake
    Casserole
    Chicken
    Chips
    Coffee
    Collards
    Condiment
    Courgette
    Courgetti
    Dairy Free
    Dairy-free
    Dessert
    Dinner
    Dip
    Dressing
    Drinks
    Easy
    Falafel
    Fish
    Food
    Fritters
    Gluten Free
    Gluten-free
    Ground Turkey
    Italian
    Kale
    Leek
    Low Fodmap
    Lunch
    Meatloaf
    Mexican
    Muffins
    Pantry
    Pasta
    Pescatarian
    Pesto
    Pizza
    Pork
    Potatoes
    Prawns
    Pretzels
    Quick
    Ranch
    Rice
    Rosemary
    Salad
    Sandwich
    Sauce
    Sausage
    Seafood
    Seasoning
    Shrimp
    Snacks
    Soup
    Southern
    Starbucks
    Sweets
    Tacos
    Thai
    Tofu
    Tomatillo
    Tomatoes
    Treats
    Vegan
    Vegetarian
    Walnuts
    Zoodles
    Zucchini

    RSS Feed

    FTC:
    Some links are affiliate links. This means you pay no more for the product, but I can receive compensation for you using my link. It helps me pay to keep this website running. This website may use cookies in your browser. All opinions provided are my own - I will never accept payment in exchange for a positive review. 
Copyright FODMAP & Adapt © 2017
  • Blog
  • Recipes
  • Resources
  • About & My Story