A Falafel Kind of Lunch.

Recently I was placed on a fructose free/low fodmap diet. Fun times. Not really. I miss dates, a lot, and honey. And I also miss garlic and onion. Oh and cherries. I’m just going to stop here before it gets slightly depressing.

Let’s get back to the point. I’m a huge fan of falafel and also a huge fan of carbs to go with my falafel. But seeing as gluten is best friends with fructose and falafel goes very nicely with garlic, I had to get a little creative.

Here’s a recent recipe I’ve been munching on, quinoa tortillas topped with kale falafels, and whatever else you’d like. I go for hummus (garlic free of course) and salad.


Quinoa Tortillas

2 cups of quinoa flour

1/3 cup brown rice flour

½ teaspoon olive oil

½ teaspoon sea salt

¾ cup hot water

Place all of the dry ingredients in a bowl, combine. Slowly add the water, mixing the dough until it is smooth and able to be made into a ball. Divide into nine balls.

Using two sheets of glad wrap, lightly flour each ball of dough, place between the two sheets of wrap and roll out into your desired shape using a rolling pin. It might not be perfectly round like a regular tortilla, but who cares, right? Continue until all portions are rolled out.

Using a non-stick frying pan lightly fry each tortilla for a minute or so on each side or until browned.

Serve right away, or keep for up to three days.

Photo 9-02-2015 12 56 12 pm

Kale Falafels

One large bunch of kale

1 can of chickpeas

2 tbsp of tahini

1 ½ tbsp fresh lemon juice

½ tsp of cumin

¼ cup quinoa flour

Salt and pepper to taste

Olive or coconut oil to lightly pan fry

Cut the stems of the kale, wash if needed.

Place the kale, chickpeas, tahini, lemon juice, cumin, and salt and pepper in a food processor and blend until combined. It should look oh so very green. You can also add some garlic here if your stomach plays nicely with fructose.

Place mixture into a bowl and slowly add the quinoa flour until you can handle the mixture in your hands.

Divide into around 15 tablespoon size balls, gently flattening with your hands.

Fry falafels in a small amount of oil for a minute or so on each side or until browned.

Photo 9-02-2015 1 03 50 pm

Serve one tortilla with your desired amount of falafels, top with hummus, salad, and whatever else your little heart desires. Happy healthy eating, friends.







5 Comments on A Falafel Kind of Lunch.

  1. Hi Amy! This recipe sounds amazing – but did you manage okay with with the chickpeas (oligosaccharides)?? I was diagnosed with fructose malabsorption and have been low FODMAP-ing for 18 months. And I really miss falafels! I might give this a go and see what happens….thanks for the recipe!

    • Hey there Grace, thanks for touching base. They say around 1/4 of a cup at a time is ok for low FODMAP diets. So I find if I have a few it’s totally fine. Maybe start slow if you’ve never tried chickpeas on the diet, or you think you’re especially sensitive to them. But I’m fine with small amounts at a time. Hope that helps 🙂 x

  2. Jan Brodie // April 20, 2015 at 9:37 pm // Reply

    This sounds really good going to try them thanks Amy 🙂 Do you have a recipe for garlic free hummus?

    • Hey there Jan, Sorry for the delay, sometimes wordpress hides comments as spam :/. Thanks for reading. I found a garlic free hummus at my supermarket, weirdly enough. But I find any recipe and omitting the garlic works fine for me. Or you can try garlic infused olive oil as that’s said to be safe for us as well and I’ve never had a problem with it. x

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