Carrot Falafel with a Greek Dip

Trying to incorporate more vegetables into a low FODMAP diet can be challenging, particularly coming up with a variety of ways to eat them. My other half gets a little fed up of aubergine and courgette as I use them in almost everything so I’ve been experimenting with ways to use alternative low FODMAP vegetables instead.

For this recipe I used a fresh bunch of green-topped carrots, locally grown and gifted by Boxxfresh, to make some vegan carrot falafels. The idea came about as I used to be a huge fan of chickpeas, living on a diet of hummus and falafel (no wonder my gut was in turmoil!) and I’ve recently discovered that 42g of chickpeas are actually low FODMAP. By combining both carrots and chickpeas it’s created the right consistency for a falafel, while remaining low FODMAP and gut-friendly.

I served the carrot falafels with gluten free pitta bread, watercress, iceberg lettuce and a homemade Greek dip. They would also work well with a mixed salad, roasted vegetables or quinoa.

Carrot Falafel with a Greek Dip

Servings 2


For the carrot falafel:

  • 1 tsp Ground coriander
  • 1 tsp Ground cumin
  • 1 tin Chickpeas (215g with water, 130g without – use 84g to ensure low FODMAP portion per person)
  • 200 g Carrots (grated)
  • ½ tbsp Garlic-infused oil
  • 1 Red chilli
  • 15 g Coriander
  • 10 g Gluten free plain flour

For the Greek dip:

  • 200 g Lactose-free plain yoghurt
  • 15 g Coriander
  • 15 g Mint
  • 1 tsp Garlic-infused oil
  • 150 g Cucmber (finely chopped)
  • ½ Juice of a lime


For the carrot falafel:

  1. In a bowl, mix together the grated carrot (soak out the moisture on a paper towel first) with the rest of the ingredients. Season with salt and pepper. Transfer to a food processor until well combined. 

  2. Shape the mixture into small balls (this recipe should make 6 golf-ball-sized falafels). 

  3. Heat a little oil in a frying pan on a medium heat. Fry the falafels, turning frequently until golden brown (5-10 minutes). 

For the Greek dip:

  1. Finely chop the coriander, mint and cucumber and place in a serving bowl. 

  2. Add the yoghurt, garlic-infused oil and lime juice and mix well. 

  3. Serve with the carrot falafels. 

I really enjoyed making these, and I hope you do too. I’ve really missed falafel as they’re great as a lunchtime snack or as part of a main meal. You can always double the recipe so that you’ve got some leftovers too!

Let me know if you give these a try, I’d love to know how they turn out!

Alice x

Leave a Reply