LOW FODMAP Falafel

Ingredients

• 2 mediumpotatoes, cut into small cubes
• 2 mediumcarrots, cut into small cubes
• 1 handful, to tastechives
• 1 handful, to tastecoriander
• 60 ml (4 tbsp)garlic-infused olive oil
• 150 gcanned chickpeas, rinsed and drained
• 30 ml (2 tbsp)gluten-free flour
• 1 tspcumin
• to tastesalt and pepper

Instructions

1. 1

   Chop and combine

   Cut the potatoes and carrots into small cubes. Put them in a food processor with the coriander, chives and garlic-infused olive oil, then pulse to combine.

2. 2

   Add chickpeas

   Rinse and drain the chickpeas, add them to the processor and pulse again. Stop when the ingredients are combined but still chunky; do not blend them smooth.

3. 3

   Season the mixture

   Add the cumin, salt and pepper.

4. 4

   Adjust the texture

   Add 1 or 2 tablespoons of gluten-free flour, depending on the consistency you want.

5. 5

   Preheat the oven

   Preheat the oven to 200°C.

6. 6

   Shape the patties

   Scoop up a full tablespoon of mixture and shape it into a disc. Place it on a baking tray lined with baking paper, repeating with the remaining mixture.

7. 7

   Bake and turn

   Bake for 30 minutes at 180°C, turning the patties halfway through so they cook evenly.

What are falafel?

Falafel are traditionally spiced Middle Eastern patties or balls made from legumes, commonly chickpeas or broad beans. This version is a variation rather than a classic recipe: it adds potato and carrot and bakes the mixture instead of frying it.

Chickpeas bring a savoury, substantial base, while the vegetables and herbs make the patties tender and fragrant. Keeping the mixture chunky helps give them more texture than a smooth purée.

Nutrition and macros by portion

The nutrition label shows one serving as written: 267 calories, 8g protein, 40g carbs, 14g fat.

Potatoes, carrots, chickpeas and flour provide most of the carbohydrates, while the chickpeas contribute plant protein. The garlic-infused olive oil accounts for much of the fat. Balance a serving with salad or greens, and bear in mind that the amount of added salt will affect the sodium.

The ingredients that shape the texture

Potatoes and carrots: cut them into small cubes as directed so they can be processed alongside the other ingredients. The recipe does not call for cooking them before mixing.

Chickpeas: rinse and drain the canned chickpeas well before adding them. They help bind the mixture and give it its falafel-like character.

Herbs and oil: chives, coriander and garlic-infused olive oil provide much of the aroma and flavour. Adjust the herbs to taste, as the recipe suggests.

Keep the mixture chunky

Pulse rather than running the food processor continuously. Stop once the ingredients are combined, while visible pieces remain; over-processing can make the mixture too smooth.

Flour adjustment: add 1 or 2 tablespoons according to the consistency you prefer. The recipe leaves that choice open, so add the amount that gives you a mixture you can shape into discs.

Shape evenly for baking

Use a full tablespoon of mixture for each patty and shape it into a disc. Similar-sized discs are easier to turn together and should cook more evenly.

Line the tray with baking paper as specified. Leave enough room to turn the patties halfway through their 30-minute bake.

Check the bake

The method gives two oven temperatures: preheat to 200°C, then bake the patties at 180°C. Keep that distinction in mind when setting the oven for the baking stage.

Turn the patties halfway through the 30 minutes. They should be cooked through and have a firmer, browned exterior; the centre is meant to remain soft rather than crisp throughout.

Serving ideas

Serve the patties with a crisp salad or cooked greens for a fresh contrast to their soft centre. A spoonful of yoghurt or a tahini-based dip can also work alongside them.

They are also useful tucked into a gluten-free wrap with salad. Add any accompaniments separately so the patties keep their texture.

Recipe notes & tips

• Cut the potatoes and carrots into small, similar-sized cubes for easier processing.
• Pulse the mixture in short bursts and stop while it is still chunky.
• Drain the chickpeas thoroughly before adding them to the food processor.
• Use 1 or 2 tablespoons of flour to suit how firm you want the mixture.
• Turn the patties halfway through baking for more even cooking.
• Check the oven setting: the recipe specifies 200°C for preheating and 180°C for baking.

Variations

• More herbs: Add extra chives or coriander to taste.
• Warmer spice: Increase the cumin slightly for a more pronounced earthy flavour.
• Different fresh herbs: Swap some of the coriander for parsley.
• Smaller patties: Shape smaller discs and keep an eye on them as they bake.
• Herby dip: Serve with a simple herb yoghurt or a tahini dip on the side.

Common mistakes to avoid

• Blending until smooth: Stop when the mixture is combined but still chunky.
• Wet chickpeas: Drain them well before processing so they do not add excess moisture.
• Large vegetable pieces: Cut the potatoes and carrots into small cubes before adding them.
• Too-soft mixture: Add the recipe’s optional second tablespoon of gluten-free flour if needed.
• Skipping the turn: Flip the patties halfway through the 30-minute bake for even cooking.
• Using the wrong baking temperature: Preheat to 200°C, then bake at 180°C as directed.

How to store

Cool leftover patties and refrigerate them in a sealed container for up to 3 days. Reheat in the oven until hot; this helps the outside regain some firmness. The recipe does not specify freezing.

Frequently asked questions