These delicious low FODMAP Vegetable Latkes add colour and flavour to the traditional potato pancake. Combining potatoes, carrots and courgettes creates crispy, golden pancakes that are perfect as a side dish or light meal. The low FODMAP diet doesn’t need to be boring and these vegetable latkes prove it.
Serves: 6 people (2 latkes per serving)
Ingredients:
- 400g coarse-grated peeled potatoes
- 70g grated peeled carrot
- 100g grated courgette
- 2 large eggs, at room temperature
- 2 tbsns wheat-free flour
- Salt and freshly ground black pepper
- A little vegetable oil for frying
- Lactose-free sour cream (optional)
Method:
- Preheat the oven to 150°C and prepare a wire rack on a baking tray and set aside.
- Squeeze as much liquid as possible from the grated potatoes, carrots and zucchini separately. Place each vegetable in a colander and press down firmly to drain away liquid. Then use a clean kitchen towel or paper towels to wring each vegetable completely dry over the sink. This step is essential for crispy latkes.
- Put the dried potatoes into a bowl and add the dried carrots and dried zucchini. Season well with salt and pepper.
- Whisk the eggs in a small bowl, then whisk in the flour until well blended. Add the egg mixture and combine with the vegetable mixture.
- Heat some oil over medium-high heat. Test the oil by dropping a few potato shreds in – they should sizzle immediately.
- Divide the mixture roughly into 12 and using a scoop or large spoon, add the mixture into the oil and immediately press down firmly with a spatula to create latkes about 7.5cm across. Cook 3-4 at a time, avoiding overcrowding.
- Fry until golden brown and crispy on the bottom, about 2 minutes, adjusting heat as needed. Flip and cook the second side until browned and crispy. Drain on paper towels, then place on the prepared rack and keep warm in the oven whilst frying the remaining latkes.
- Serve as soon as possible with an optional sprinkle of salt and lactose-free sour cream or tomato ketchup if desired.
TIPS
- Make sure vegetables are thoroughly dried for the crispiest results
- You can prepare the vegetable mixtures ahead and refrigerate until ready to fry
- These freeze well – reheat in the oven for best results
If you like these low FODMAP Vegetable Latkes, try out some other delicious recipes such as Low FODMAP Saag Aloo, Low FODMAP Lemon Polenta Cake or browse my other veggie options.
Need help to manage your IBS symptoms? I’m based in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
