Asian Style Veggie Fritters With Creamy Spicy Mayo

low fodmap fritters
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 385
Fat 27g
Carbs 27g
Protein 10g
View All
Total Time 70 min
Prep 60 min, Cook 10 min
Servings 3 (3 fritters each)

These Asian-style fritters make excellent appetizers, dipped into the spicy mayo, or can be eaten as burgers for a main course. They are a delicious way to sneak some extra low-FODMAP vegetables into your day. Wild rice does take up to an hour to cook, so consider making it the day before or purchasing it pre-cooked.

Ingredients

  • 1/3 cup mayonnaise
  • 1½ teaspoons fresh lime juice
  • ½ teaspoon ground chile pepper
  • ½ teaspoon crushed red pepper flakes
  • 2 tablespoons chopped cilantro
  • ¾ cup grated carrots
  • ¾ cup grated zucchini
  • ½ teaspoon salt
  • 2 teaspoons thinly sliced scallion greens (only the green part is low-FODMAP)
  • 1 teaspoon peeled and grated ginger root
  • 1 ½ teaspoons nori sheets, chopped or snipped (optional)
  • 1 cup cooked wild rice
  • ½ cup low-FODMAP bread crumbs
  • 2 large eggs, beaten
  • 1 tablespoon toasted sesame oil

Preparation

Spicy Mayo

  1. In a small bowl, stir together the mayonnaise, lime juice, ground chile, red pepper flakes, and cilantro. Refrigerate until ready to serve.

Fritters

  1. In a medium bowl, mix together carrots, zucchini, and salt. Transfer the mixture to a wire strainer and place the strainer over the bowl. Let the vegetables rest for about 20 minutes, pressing on the mixture every 5 minutes or so to release excess water into the bowl below.
  1. While the carrot and zucchini mixture is draining, in a separate medium bowl, combine the scallion greens, ginger, seaweed, rice, and breadcrumbs.
  2. When it becomes difficult to squeeze any more water out of the vegetables, add them to the breadcrumb mixture. Mix in the eggs.
  3. Form nine fritters in your hands by compacting a small handful of the mixture and flattening it to patties about ¾-inch thick.
  4. In a large skillet, heat the sesame oil over medium heat. When it is shimmering and fragrant, add the fritters.
  5. Cook the fritters for 4 to 5 minutes on each side, until they are golden brown on the outside and steaming hot on the inside. Serve with spicy mayo.

Ingredient Variations and Substitutions

Cooked brown rice can be substituted for wild rice.

Add more ground chile and red pepper flakes if you prefer more heat.

Cooking and Serving Tips

All wild rices aren’t the same; some types may take a little longer to cook, absorb a little more water, or yield more than one cup of cooked rice.

To end up with 1 cup of cooked rice, start with 1/3 cup dry rice and 1 cup of water in a small saucepan. Bring it to a boil, then reduce heat and simmer until the seeds split open and become tender, about 45 minutes. Add a little more water if it dries up before the rice is done. Measure 1 cup of the cooked rice to use in the recipe.

Grated, drained vegetables can be prepared well ahead of time.

Commercial gluten-free panko or bread crumbs (without onion or garlic powder) can be used in this recipe, or you can make your own low-FODMAP bread crumbs by grinding sourdough toast, which is naturally low in FODMAPs due to the fermentation process it undergoes, in a blender or food processor.

You will wish you had leftover spicy mayo to use on a sandwich or as a salad dressing, so consider making a double batch.

Nutrition Facts
Servings: 3 (3 fritters each)
Amount per serving  
Calories 385
% Daily Value*
Total Fat 27g 35%
Saturated Fat 5g 25%
Cholesterol 134mg 45%
Sodium 542mg 24%
Total Carbohydrate 27g 10%
Dietary Fiber 3g 11%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 10g  
Vitamin D 1mcg 5%
Calcium 49mg 4%
Iron 2mg 11%
Potassium 333mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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