Curry Quinoa Fritters with Low FODMAP Aioli

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Buying Tips
Gluten Free
Dairy Free

These curry quinoa fritters make a great starter dish, or take to work lunch. The hint of curry and fresh herbs goes perfectly with the carrot and quinoa in the fritters. In this recipe I also teach you how to make low FODMAP aioli using garlic infused oil. These fritters are simple to make, which means you can easily prep another dish while waiting for the fritters to cook.

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Quinoa is pronounced KEE-noh-ah and can be found in the bulk bins or with the rice in most supermarkets.

Make sure the low FODMAP chicken stock/vegetable stock and mayonnaise do not contain onion, garlic or other high FODMAP ingredients.

Only use the green tips of the spring onion and not the white stem.

Check the mild curry powder does not include onion or garlic powder.

Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, garbanzo bean flour, amaranth, or lupin flour.

Garlic infused oil is found in the oil section of your local supermarket.

Make your lemon juice from fresh lemon.

Make sure the low FODMAP chicken stock/vegetable stock, mild curry powder, and mayonnaise are gluten free.

Wheat/gluten can be added to dried herbs and spices so check that they are gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Make sure your mayonnaise is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.

SPREAD THE DELICIOUSNESS

NUTRITION

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Nutrition Per Fritter:

Calories
89
4.5%
Fat
5.60g
8.0%
Saturates
1.00g
4.0%
Protein
4.00g
8.0%
Carbs
5.10g
1.6%
Sugars
1.5g
Fibre
1.1g
Salt
0.50g
12.5%
Iron
1.11mg
6.2%
Calcium
22.2mg
2.2%

INSTRUCTIONS

  1. Rinse the quinoa under running water using a fine mesh sieve for 40 seconds (this will help remove the bitter taste). Place the quinoa in a medium saucepan with the olive oil, and toast for 1 minute over medium high heat. Then add the chicken/vegetable stock. Bring to a rolling boil. Turn down the heat to medium low and allow to simmer until cooked (about 12 to 15 minutes). Remove from heat once the quinoa is soft (it’s okay if it is still a little bit wet).
  2. While the quinoa cooks, peel and grate the carrot. Finely chop the chives, fresh cilantro, and spring onion (green tips only).
  3. Whisk the eggs and gluten free all purpose flour in a large bowl until relatively smooth (a few flour lumps are okay). Then add the curry powder, paprika, carrot, chives, fresh cilantro, and green onions/scallions  (green tips only). Mix well. Then mix through the cooked quinoa. Season generously with a few grinds of salt and pepper.
  4. Heat a large frypan over medium heat. Wait until the frypan is hot and then measure out ¼ cup scoops of mixture. Fry for about 3 to 4 minutes per side (flip once the side is golden). Cook the fritters in batches.
  5. While the fritters cook make the aioli. Mix the mayonnaise, garlic infused oil, and lemon juice together in a small bowl. Season with black pepper. Taste and adjust flavours as desired.
  6. Serve the cooked curry quinoa fritters with the low FODMAP aioli on the side. These make a great low FODMAP lunch option  – just wrap them in baking paper before taking to work.
AUTHOR Alana Scott
REVIEWED BY Kate Watson (RD)

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Comments

  • Sarah 13/08/2016 8:44am (13 months ago)

    These are delicious! I've been looking for a new lunch idea that wasn't the same old thing. Loving the recipes you have on your website.

    • Alana Scott 14/08/2016 3:09am (13 months ago)

      Yay! So glad you are enjoying these fritters and my other recipes Sarah. You might also enjoy the carrot and corn fritters for lunch as well.

  • Susan 26/05/2017 2:22am (4 months ago)

    Hi Alana,
    Would your curry quinoa fritters work as a veggie burger if made bigger or would they become high fodmap if made bigger. They sound delicious. Thank you

    • Alana Scott 26/05/2017 5:10am (4 months ago)

      Hi Susan,
      You can have up to four fritters at a time so you could definitely turn these into a burger patties. You could divide the mixture into 4 patties and have two per serve. I hope that helps. Enjoy the recipe!

  • Rosemary 04/06/2017 7:46am (4 months ago)

    What are the quantities for quinoa if you use the ready cooked pouches please?

    • Alana Scott 04/06/2017 9:18am (4 months ago)

      Hi Rosemary,

      Quinoa tends to triple in volume when you cook it. This means you need about 1 cup of cooked quinoa (roughly 185g). I hope that helps!

      • Rosemary 07/06/2017 12:46pm (3 months ago)

        Thank you! They were delicious

        • Alana Scott 07/06/2017 11:02pm (3 months ago)

          Yay! So happy you enjoyed them :-)

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