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Recipe: Crunchy Falafel

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Crunchy falafel bowl

These falafel medallions hit a lot of marks: they are vegetarian, low-FODMAP, and absolutely delicious.

These golden falafel medallions are a great vegetarian option while on the low-FODMAP diet. They’re tasty, soft, and crunchy! I love serving these with a side salad or as a burger patty on a low-FODMAP bun. They are cooked in the oven, which is such an easy method when you are feeling lazy and want crispy falafel.

Crunchy Falafel

Prep time: 15 minutes
Cook time: 25 minutes

Serves: 5

2 medium (4 oz/120g) carrots, peeled and grated
1 cup (6 oz/170g) canned chickpeas* (measure after draining and rinsing)
Zest and juice of 1 large lime
1 cup finely chopped fresh parsley
1 cup (2 1/2 oz/80g) finely chopped leeks (green leaves only)
1 cup microwave medium-grain brown rice or cooked brown rice
1 tablespoon garlic-infused oil
1 teaspoon paprika
3/4 teaspoon ground cumin
A few grinds of salt and pepper
4 tablespoons gluten-free all-purpose flour
2 tablespoons olive oil, for cooking

Preheat oven to 375°F. Line a baking sheet with parchment paper.

Place all the ingredients except the flour and cooking oil in a food processor. Blend until a smooth paste has formed (if the mixture is too dry, add a tablespoon of water). Once well combined, stir in the flour (the paste should become just dry enough to handle).

Grease the parchment paper with 1 tablespoon of olive oil (this helps the falafel go crispy). Scoop out the falafel using a tablespoon measure and form into small patties. Space them evenly on the baking sheet. Brush the tops with the other tablespoon of oil.

Bake for about 12 minutes on each side, until golden brown.

Serve with a side salad and a zesty dressing.

*Small servings of canned chickpeas are low FODMAP—just rinse them well before serving.

Excerpted from The Gut-Friendly Cookbook. Copyright 2020 by Alana Scott. Reproduced by permission of The Countryman Press. All rights reserved.

Want to discover more gut-friendly foods? Try these five fermented foods


Alana Scott

Alana Scott founded the website, alittlebityummy.comwhen she was diagnosed with IBS. It has reached hundreds of thousands of people and has increased accessibility to low-FODMAP diets around the glob. She lives in Hamilton, Australia.


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