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My food bucket list for 2016 -

Low FODMAP falafel with millet

  • Author: Karlijn
  • Total Time: 1 hour 5 min
  • Servings: 12 falafels 1x
  • Diet: Gluten Free


Delicious low FODMAP falafel with millet. Soft on the inside and crunchy on the outside with a tahini sauce. Low FODMAP, vegan and gluten-free. A perfect meal!



For the low FODMAP falafel

  • 84 g (1/2 cup) canned chickpeas
  • 100 g (1/2 cup) millet (measured uncooked)
  • 2 tbsp olive oil
  • Juice of half a lemon
  • 1/2 tsp of ground cumin
  • Salt and pepper
  • 2 tbsp gluten free flour
  • 1 tsp baking soda

For the sauce

  • 2 tbsp of tahini
  • 2 tbsp lemon juice
  • Optional: some olive oil
  • A pinch of salt


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Bring a small amount of water to boil and add the millet. Boil the millet for 15 minutes until the water has absorbed.
  3. In the meantime put the drained chickpeas, olive oil, lemon juice, cumin, pepper and salt together in a bowl and use a foodprocessor to make it into a paste. Put it in a bigger bowl together with the cooked millet, flour and baking soda. Mix everything together well.
  4. With your hands form balls of the mixture and flatten them a bit so they get the oval shape of falafels. Put them on a baking tray covered with baking parchment. You can make about 12 falafels out of the mixture.
  5. Put the falafels in the oven for 25 minutes until they have lightly browned.
  6. While the falafels are in the oven you can make the sauce by simply adding the lemon juice, tahini and salt together and stirring it through well (if you want you can add a bit of olive oil).
  7. Serving tip: you can serve the falafels in a lettuce wrap or gluten-free pitta bread. It is also nice to serve them on top of some greens and to eat them together with some rice and vegetables.


Chickpeas are low FODMAP up to 42 g (1/4 cup) per portion. If you stick to the serving size of 1 portion (half of the recipe or 6 falafels) of falafel per serving, you will stay within the low FODMAP limits.

Tahini is low FODMAP up to a tablespoon at a time. If you eat one serving size at a time you will stay below the maximum amount.

  • Prep Time: 40 min
  • Cook Time: 25 min
  • Category: Dinner
  • Method: Baking
  • Cuisine: Middle Eastern