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+ servings
vegetable balls on a cast iron skillet, surrounded by vegetables
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5 from 2 votes

Low FODMAP Vegetable Balls

Low FODMAP and vegan vegetable balls. Easy and delicious plant-based recipe packed full of nutrients. Also gluten free.
Prep Time25 mins
Cook Time5 mins
Total Time30 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: chickpeas, meatballs, plant-based
Servings: 25 veggie balls

Ingredients

  • 5.29 oz | 150g canned chickpeas
  • 2.64 oz | 75g canned corn kernels
  • 1 oz | 30g canned peas
  • 5.29 oz | 150g carrots
  • 5 tbsp olive oil divided
  • 2.64 oz | 75g red bell peppers cubed
  • 2.64 oz | 75g spinach
  • 1 tbsp parsley
  • 1 tsp salt
  • 1/2 tsp turmeric
  • Pinch of back pepper
  • 1 tbsp nutritional yeast optional
  • 5.29 oz | 150g cornstarch or any low FODMAP flour (rice four works well)

Instructions

  • Weigh, rinse well and drain the canned chickpeas, corn and peas. Set aside.
  • Heat a tablespoon of oil in a large non-stick frying pan and sauté the red pepper until soft; about 5 minutes. Add the spinach and sauté for 3 minutes or until wilted. Set aside.
  • Pulse the carrots on a food processor or blender until you get a shredded texture. Add sautéed vegetables, chickpeas, corn, peas, parsley, salt, turmeric, black pepper and nutritional yeast - optional. Pulse until you get a mixture with visible pieces of vegetables. Avoid turning it into puree.
  • Transfer the mixture to a bowl and add the cornstarch, mixing well with a spatula. Refrigerate for 15 minutes to solidify.
  • Make balls with your hands dusted with flour, and sauté them in the same pan with 4 tablespoons of heated oil, until you get golden balls; 3 to 5 minutes.
  • Drain on paper towel before serving.

Notes

(reviewed by Low FODMAP diet certified dietitian Sandra Rosmaninho Almeida)
Safe portion in the Low FODMAP diet: ¼ of the recipe (6 veggie balls).
Canned pulses have less FODMAP content because the are soluble in water and remain in the liquid. Therefore, you should discard the liquid and wash well.
The safe doses (per serving) of the foods used in the recipe are:
  • canned chickpeas - 1.48oz | 42g (GOS)
  • canned corn kernels - 2.64oz |75g (fructans)
  • canned peas - 1.58oz | 45g (GOS).
  • normal spinach does not contain any FODMAP. Baby spinach does, and the recommended dose is 2.64oz | 75g.