Low FODMAP Carrot & Corn Fritters

Details
Buying Tips
Gluten Free
Dairy Free

These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious lunch time snack! These fritters can be served hot or cold and the batter will last several days in the fridge.

FODMAP Note On Sweet Corn: According to Monash University fresh sweet corn is low FODMAP in 1/4 cup (43g) serves, however it does become high FODMAP in larger serves so portion size is important.  This works out to be three fritters per person, however if you are not sure how you will handle corn then start by trying one. When choosing your sweet corn avoid buying canned sweet corn kernels as these are high FODMAP even in small serves.

 

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Make sure the self raising flour is gluten free. I used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan). Avoid flour blends that contain soy flour, garbanzo bean flour, amaranth, or lupin flour.

Choose fresh sweet corn or frozen sweet corn kernels. Avoid buying canned sweet corn kernels as these are high FODMAP even in small serves.

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.

Use soy milk made from soy protein or a different low FODMAP milk substitute (almond milk, hemp milk, rice milk, coconut milk) instead of lactose free milk. Lactose free milk is considered low FODMAP.

SPREAD THE DELICIOUSNESS

NUTRITION

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Nutrition Per Serve (Dairy Free):

Calories
154
7.7%
Fat
3.80g
5.4%
Saturates
0.90g
3.6%
Protein
6.60g
13.2%
Carbs
20.00g
6.5%
Sugars
7.2g
Fibre
5.2g
Salt
0.20g
5.0%
Iron
2.77mg
15.4%
Calcium
122.8mg
12.3%

INSTRUCTIONS

  1. Grate the carrots, deseed and dice the red bell pepper, and measure out the corn kernels. Finely chop the chives and parsley.
  2. In a large bowl whisk together the eggs and soy protein milk (lactose free milk or milk substitute). Then mix in the gluten free self raising flour, paprika and cumin. Stir through the corn, carrot, red bell pepper, chives and parsley until well mixed. Season with salt and pepper.
  3. Place a large non-stick fry pan over medium heat and spray with oil. Spoon 1/4 cup mixture per fritter into the pan. Cook four to six fritters at a time - flattening them slightly so they are not too thick. Allow to cook for 3 to 4 minutes per side, until golden brown and cooked through. Make sure you stir the mixture before cooking each batch.
  4. Serve three fritters per person.
AUTHOR Alana Scott
REVIEWED BY Kate Watson (RD)

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Comments

  • Georgia 20/08/2016 12:55pm (13 months ago)

    Love this recipe Alana!! So yummy, and makes plenty to have leftovers when you are just two. It is so nice to be rediscovering corn. I used fresh corn that I had leftover from a few days ago, and frozen chives, both which worked well. Yum!

    • Alana Scott 21/08/2016 6:25am (13 months ago)

      Yay! So happy to hear you enjoyed the recipe Georgia. Such a fantastic idea using frozen chives!

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