Simple Low FODMAP Falafels

Simple low fodmap falafel.jpg

These falafels are perfect to make at the beginning of the week and add to salad bowls during the week for lunch. In this recipe we use canned lentils so keep them low FODMAP. 1/2 can on canned lentils is considered low FODMAP per the Monash University Low FODMAP guidelines.

Simple Falafel.jpg

What you need:

2 tins of canned lentils*, drained and rinsed

1 cup parsley

1/3 cup spring onion (green part only)

2 tbsp lemon juice

2 tbsp garlic infused olive oil

1 tsp chilli flakes (optional)

1 tsp ground cumin

5 tbsp gluten free flour (find my blend here)

2 tsp of chia seeds

*1/2 cup of canned lentils is FODMAP friendly guidance from Monash University low FODMAP app

What to do:

  1. Preheat the oven to 180°C

  2. Combine all ingredients except for flour and chia seeds in a food processor and pulse until well combined

  3. Stir in gluten free flour and chia seeds flour. Leave it set for 5 minutes

  4. Form into small patties and place on a lined baking tray. Bake for 15-18 minutes until cooked

  5. Remove from oven and use in salads and buddha bowls. Refrigerate for a few days or freeze

Like this recipe? Why not try my Potato and Chickpea Curry - find the recipe here



Vegetarian Spaghetti

Vegetarian Spaghetti.jpg

What you need:

2 tbsp garlic infused olive oil

Spring onion (green part only), finely chopped

2 carrots, finely chopped

1 courgette (zucchini), finely chopped

1 can tomato, 

1 tbsp tomato paste

1 tsp mixed herbs

Small handful of fresh basil, finely cut

1 can of lentils, drained

1 packet of Ceres Organic Super Grain Spaghetti 

Extra basil and cheese to serve

Vegetarian Spaghetti.jpg

What you need:

  1. Heat oil in a pan and cook spring onion for a few minutes unit soft, stirring regularly 

  2. Add carrot and courgette to pan, continue to cook for 5 minutes, stirring regularly 

  3. In a pot cook pasta, according to instructions

  4. Add tomatoes, tomato paste and herbs and let simmer 10 minutes

  5. Add the lentils, simmer for a further 5 minutes

  6. Serve over pasta with extra basil and cheese

Like this recipe? Why not try my Pasta Salad for Two - find the recipe here

Potato and Chickpea Curry

Potato and Chickpea Curry

What you need:

3 tbsp of spring onion, green part only finely chopped 

2 tbsp garlic infused olive oil

1 tbsp freshly grated ginger

2 tsp tumeric

1 1/2 tsp coriander

1 tsp chilli flakes

1/2 tsp curry powder

2 tbsp water

1 can chickpeas, rinsed well

600g potatoes, cut into small pieces

1 can tinned tomatoes

1 can coconut milk

Salt and pepper

150g spinach

Potato and Chickpea Curry

What to do:

  1. In a large pot on a medium heat, fry the spring onion and ginger in olive oil until soft. 
  2. Add in all spices , fry for a minute then add in water and continue to fry until it forms a paste 
  3. Add chickpeas, potato, tomatoes and coconut milk and gently stir all together 
  4. Reduce heat to a simmer and cook for 30-40 minutes, or until potato is soft. Season with salt and pepper and stir through spinach until soft.
  5. Serve with brown rice, coriander and a dollop of yoghurt 
Potato and Chickpea Curry

Like this recipe? Why not try my dhal- find the recipe here

Rosemary Polenta Chips

Rosemary Polenta Chips

What you need:

3 cups chicken or vegetable stock (if following low FODMAP diet, make sure onion and garlic free
2 tbsp garlic infused olive oil
1 tbsp finely chopped rosemary
2 tbsp nutritional yeast
1 tsp salt and a few grinds of pepper
1 ½ cups polenta

What to do:

Line or oil a tin 

Place all ingredients except polenta into a pot and bring to boil

Pour polenta into pot in a steady stream, whisking as you add it until it starts to thicken

Using a wooden spoon , continue cooking and stirring until mixture starts to leave the sides (approx 5 mins)

Remove from heat and spread out in tin so it is approximately 1 cm thick

Cool in Fridge

When cool, remove from tin and cut into chip or desired shapes

Either fry each side in a hot, lightly oiled frypan until golden or lightly brush each shape with oil and place on a tray into a 180 C oven and bake until golden 

Veggie Fried Rice

Veggie Fried Rice

This veggie packed dish is great to make on a Sunday - ready for lunches during the week.  

What you need:

Tofu & Marinade

280g firm tofu, cut into small cubes

1 tbsp gluten free soy sauce 

2 tsp sesame seeds

1 tsp chilli sauce

1/2 tsp sesame oil

1/4 tsp grated ginger

Rest of Ingredients:

1 tsp sesame oil

1 1/2 tbsp chopped chives

1/4 tsp grated ginger

1 small chilli finely chopped

280g broccolini, sliced

1 red capsicum, thinly sliced

2/4  (1/2 ) cup peas* 

1 packet of pre-cooked brown rice, 250g

3 tbsp gluten free soy sauce

Juice of 1 lime

1-2 tsp chilli sauce

What to do:

Serves 3-4

Combine marinade ingredients in snap lock bag and mix tofu in so its all covered. Place in fridge for at least 4 hours

Heat pan – fry tofu for a couple of minutes each side or until golden brown. Remove from pan, set aside

In the pan, combine oil, chives, ginger and chilli and cook until soften

Add broccolini and capsicum and stir fry over a medium-high heat for 3-5 minutes. 

Add peas and rice and stir fry together for 3 minutes.

Add gluten free soy, lime juice and extra chilli sauce (optional). Toss until well combined.

Add tofu and gently mix together

Serve with a sprinkle of toasted sesame seeds

Veggie Fried Rice

* serving sizes of green peas need to be limited to keep the meal FODMAP friendly (1/8 cup is considered moderate in FODMAP’s per Monash University Low FODMAP app. Adjust serving sizes to suit your individual needs. An alternative substitute would be green beans chopped into 1cm pieces.