Stuck in a rut with carrots? There’s so much more you can do with this versatile root veg, so let’s stop reducing it only to a vehicle for transporting yummy low FODMAP dip into our mouths ;-).
Today’s guest recipe post comes from our friend Alana Scott over at A Little Bit Yummy! Alana is doing amazing work to bring the world beautiful, delicious, low FODMAP recipes, and this is just one from her collection.
These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious lunch time snack! According to Monash University research, sweet corn can be high FODMAP, but it is safe to consume 1/4 cup (43g) of corn kernels per person (low FODMAP level). 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. These fritters can be served hot or cold and the batter will last several days in the fridge.
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, and xanthan gum. Avoid flour blends that contain soy flour, garbanzo bean flour, amaranth, or lupin flour. Wheat/gluten can be added to dried herbs and spices, so be sure to check that they are gluten free.
If you’re looking for a lactose-free cow’s milk alternative, low FODMAP milk substitute include almond milk, hemp milk, rice milk, and coconut milk.
Carrot and Corn Fritters
Makes: 4 servings (~12 fritters)
Time: 30 mins
2 large eggs
63ml (1/4 cup) lactose free milk, rice milk, coconut milk, hemp milk or almond milk
60g (1/2 cup) gluten free self raising flour
1 & 1/2 tsp
240g (2 large) carrot
1 red bell pepper (large)
32g (1/2 cup) fresh chives
2 tbsp fresh parsley
130g (3/4 cup) sweet corn kernels (frozen or canned)
Grate the carrots, deseed and dice the red pepper, and measure out the corn kernels (I used 3/4 cup of frozen kernels). Finely chop the chives and parsley.
In a large bowl whisk together the eggs and milk. Then mix in the gluten free self raising flour, paprika and cumin. Stir through the corn, carrot, red pepper, chives, and parsley until well mixed. Season with salt and pepper.
Place a large non-stick fry pan over medium heat and spray with oil. Spoon 1/4 cup mixture per fritter into the pan (the batch should make 12 fritters). 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 mix the mixture before cooking each batch.
Serve three fritters per person.