A Low FODMAP and Gluten-Free Falafel

A Low FODMAP and Gluten-Free Falafel

There is a Middle Eastern restaurant in Brookline, MA called Rami’s that make huge falafel balls that are crispy on the outside and soft on the inside. They then load them into a fresh pita and top with great veggies and tahini sauce. It is incredible! I have sadly not been able to eat their falafel since I was diagnosed with Fructose Malabsorption. Maybe one day I will take the risk and try it. However, in the meantime, I have modified a recipe I found on epicurious.com, taken from Joan Nathan’s book The Foods of Israel Today to make it onion-, garlic-, and wheat-free. I added it to a mix of kale massaged with a Dijon vinaigrette dressing and wild rice. I hope you enjoy.

Servings: About 20 falafel balls.

  • 1 cup dried chickpeas (If dried chick peas bother you, use one 15-ounce can)
  • 3-4 scallions (green portion only)
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh cilantro
  • 1 teaspoon salt
  • 1/2-1 teaspoon dried hot red pepper
  • 1/2 teaspoon of garlic infused oil
  • 1 teaspoon cumin
  • 1 teaspoon baking powder
  • 4-6 tablespoons gluten-free flour
  • Vegetable oil with a dash of garlic infused oil for frying


  • Place chickpeas in a large bowl and add enough cold water to cover them by at least 2 inches. Let soak overnight, then drain. Or use canned chickpeas, drained.
  • Place the drained, uncooked chickpeas and green portion of the scallions in a food processor with a steel blade. Add the parsley, cilantro, salt, hot pepper, garlic infused oil, and cumin. Process until blended but not pureed.
  • Sprinkle in the baking powder and start with 4 tablespoons of gluten-free flour, and pulse. Add flour so that the dough forms a small ball and no longer sticks to your hands. Transfer to a clean bowl and refrigerate, covered, for several hours.
  • Form the chickpea mixture into balls about the size of walnuts.
  • Add 1-3 inches of vegetable oil with a dash of garlic infused oil to 375ºF in a deep pot or wok. I used a cast iron pan and it worked well. Test with one falafel and if it falls apart, add a little flour.
  • Fry falafel balls for a few minutes on each side, or until golden brown. Drain on paper towels.
  • Add to salads or gluten-free pita with tahini and vegetables.

Bon Appétit!



  1. Dear Alexandra, it’s hard to imagine anything gluten or fructose in a falafel, but inasmuch as I love Rami’s food, they might be using some “secret ingredients” in their falafels. Your recipe is great, and I do something very similar and probably closer to an authentic Israeli falafel (so says my Moroccan daughter-in-law). Thank you for sharing!


    • Please do share your falafel recipe, especially if it is closer to an authentic falafel. There is flour in this recipe hence using gluten free flour to make it gluten free. Also, onions and garlic have fructans which are chains (polysaccharides) of fructose. If FODMAPs bother you, you may need to limit or avoid onions and/or garlic, especially when on the low FODMAP diet. Let me know what you think if you try it.

      Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s