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5 from 1 vote

Spring Radicchio Wraps w/ Millet Falafel & Lemon Tahini Dressing

A vibrant low fodmap raddichio lettuce style wraps recipe filled with spring beauty, peanuts and baked millet falafels with a lemon tahini topping.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: falafel, lettuce wrap, tahini
Servings: 2 people

Ingredients

  • 2,64 oz | 75g verona radicchio washed and core removed
  • 2,64 oz | 75g spring beauty* or baby spinach, washed and drained
  • 1/2 cup | 2,96oz | 84g chickpeas canned and drained
  • 1/2 tsp ground cumin
  • Juice of 1/2 a lemon
  • 2 tbsp olive oil
  • Pinch of salt
  • Pinch of black pepper
  • 2 tbsp rice flour
  • 1 tsp baking soda
  • 1/2 cup | 100 g millet 1 1/2 cup cooked millet
  • 1 cup | 125 ml water
  • Pinch of salt
  • 2,64 oz | 75g scallions green tops only, sliced
  • 1 tbsp sesame seeds
  • Handful of peanuts

For the Lemon Tahini Dressing

  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • Pinch of salt

Instructions

  • Place the millet in a saucepan with boiling water and add a large pinch of salt. Lower the heat, cover the pot and simmer until the millet is cooked, but still chewy (about 15 minutes).
  • In the meantime preheat the oven to 375º F/190ºC and line a baking tray with parchment paper.
  • In a food processor combine the chickpeas, cumin, lemon juice, olive oil, salt and pepper. Pulse until you have a paste and there are hardly any whole chickpeas left. Scrape this into a large bowl and add the flour, baking soda, cooked millet, sesame seeds, and sliced scallion tops. Fold it all together to combine.
  • Form falafels with your hands with 2 tbsp of chickpea mixture at a time. Gently roll them into an oval flat shape and place them on the baking tray. Repeat until mixture has ended (makes 10 to 12 falafels).
  • Slide the tray into the oven and bake falafels for about 25 minutes or until lightly browned and firm.
  • Serve falafels in radicchio leaves and top with peanuts and...

Lemon Tahini Dressing

  • In a small bowl, whisk all ingredients together until well mixed. Pour the dressing over the radicchio wraps and serve.

Notes

*please note that, even if it is quite likely low FODMAP, spring beauty hasn't yet been tested by Monash University. To be sure that it won't give you symptoms, I suggest baby spinach instead.
In the low FODMAP diet you can eat limited amounts of FODMAPs from different groups. It's the case with this recipe, where you can eat fructans and gos, as long as you do not exceed a certain dose, as explained below.
 
FRUCTANS:
  • the recommended amount of baby spinach is 2,64oz | 75g. Same as recipe for two people.
  • the recommended amount of sesame paste is 1 tbsp. The recipe calls for 2.
This amount is safe as you are taking 1.5 servings of FODMAP FRUCTANS per meal, which is allowed.

GOS:
  • the recommended amount of chickpeas is 1,48oz | 42g, which corresponds to 5-6 falafels, half of the total dose. Canned chickpeas are also advised, as they have fewer FODMAPs.
  • The recommended amount of radicchio (GOS) is 2,64oz | 75g. Recipe calls for half this amount per person.
This amount is safe, as you are ingesting 1.5 servings of FODMAP GOS per meal, which is allowed.