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Home » Recipes » Appetizers » Baked Falafel Tater Tots

Baked Falafel Tater Tots

November 20, 2015 By Joana Oliveira

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Easy 7 ingredients Baked Falafel Tater Tots #vegan #lowfodmap #glutenfree
In the US, a tater tot is a well known side dish made from deep-fried, grated potatoes. You can think of it as a crisp potato croquette that you normally dip in ketchup. So how about trying something new for the holiday season ahead? These homemade Baked Falafel Tater Tots are flavorful, healthy, vegan and gluten free! And you can even make a special tahini sauce to dip them in!

Baked Falafel Tater Tots #vegan #lowfodmap #glutenfree
Both tater tots and falafel are perfect as a side dish or a party appetizer, so why not combine these two recipes together? Think of it as a spicy and richer tater tot or as a low FODMAP friendly falafel (we do have tummy issues if we eat a regular falafel as it has too many chickpeas).

Baked Falafel Tater Tots #vegan #lowfodmap #glutenfree
There is not much science behind this recipe, so with just 7 ingredients and a bit of time you can easily make these at home.

To dip in these baked falafel tater tots, I recommend this low FODMAP ketchup from Fody Foods (affiliate link). Or you can also make your own tahini dressing with sesame paste, lemon and water. It is used as a condiment to accompany falafel and I think it also pairs very well with these falafel tater tots.

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5 from 1 vote

Baked Falafel Tater Tots

Flavorful and healthy baked falafel tater tots recipe with tahini dressing. The perfect party appetizer. Low FODMAP, vegan and gluten free!
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: Appetizers
Cuisine: Low Fodmap
Keyword: chickpeas, falafel, potatoes, tater tots
Servings: 20 tater tots
Author: My Gut Feeling

Ingredients

  • 8,5 oz | 2 medium | 244 gr. potatoes
  • 1/2 cup | 84 gr. canned chickpeas drained
  • 1 1/2 tsp salt
  • 1/2 tsp ground cumin
  • 2 tbsp lemon juice
  • 2 tbsp parsley chopped
  • 2 tbsp olive oil extra virgin

Tahini Sauce

  • 2 tbsp | 40 gr sesame paste (tahini)
  • 2 tbsp lemon juice
  • ½ tsp salt
  • 3 tbsp water

Instructions

  • Boil the potatoes in a large pot with boiling water and cook for 20-30 minutes, until fork tender. Drain and let potatoes cool until they are comfortable to handle.
  • Grate potatoes on the large side of a box grater and put into a large bowl.
  • Roughly pulse the chickpeas and place them into the bowl with the potatoes. Add the salt, cumin, lemon juice and parsley and mix everything together with your hands.
  • Adding 1 tablespoon of the mixture at a time, gently use your hands to form small “tot” shaped cylinders. Place them on a baking tray lined with parchment paper. Repeat until mixture has ended (makes approximately 20 tater tots).
  • Set in fridge to firm up and preheat oven to 400ºF/200ºC
  • Brush or sprinkle the top of each tater tot with a small amount of olive oil. Bake tater tots until crispy, golden brown, about 30 minutes, flipping halfway though.
  • Serve with low FODMAP ketchup or…

Tahini Sauce

  • In a small bowl, mix sesame paste, salt and lemon juice with a spoon until it thickens.
  • Add 1 tablespoon of water at a time and mix until well incorporated. For thinner sauce, add more water.
  • Refrigerate until serving (the sauce will thicken a bit)

Notes

Low FODMAP safe serving:
– 1/4 cup (42 gr.) canned chickpeas
– 1 medium (122 gr.) potato
– 1 tbsp (20 gr.) tahini paste
So you can eat up to half of the tater tots and of the tahini sauce.
Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

Filed Under: Appetizers, Vegan, Vegetarian Tagged With: chickpeas, falafel, lemon juice, potatoes, tahini, tater tots

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Reader Interactions

Comments

  1. Georgina @theamazingflavoursofbrazil.com

    November 29, 2015 at 10:00 pm

    Hello Joana, I enjoy a lot eating baked versions of fried treats and this is a simple yet fantastic recipe.

    Reply
    • Joana

      December 2, 2015 at 7:40 pm

      Thank you, Georgina 🙂

      Reply
  2. James Dryden

    March 17, 2016 at 1:24 am

    Can you make these with sweet potato?

    Reply
    • Joana

      March 18, 2016 at 4:56 pm

      Hi James! You surely can but beware that on the low FODMAP diet we should not eat more than 1/2 cup (70 grams) of sweet potato per meal.

      Reply
  3. Rute Marques

    August 27, 2018 at 12:03 pm

    Joana, posso substituir o grão de bico por lentilhas (por exemplo) ? Obrigada

    Reply
    • Joana

      August 27, 2018 at 1:55 pm

      Teria que experimentar pois sinceramente não sei. Se correr bem a experiência, não se esqueça de partilhar 😉

      Reply

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Hello and welcome to My Gut Feeling! My name is Joana and I follow the low FODMAP diet. Here you can find low FODMAP recipes and tips. Hope you enjoy!

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