Recipes | Dinner

Vegetable Latkes – Gluten-Free, Low FODMAP

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Potatoes Move Over! It’s Time for Vegetable Latkes!

If you are looking for classic potato latkes, we’ve got ‘em! These Vegetable Latkes, as you can see in the colorful images, are a little different. Each one is a 50/50 blend of starchy russet potatoes and either (left to right in image) zucchini, carrots or beets.

three kinds of vegetable latkes: zucchini, carrot and beet on a white plate

That’s Right, Beets!

Beets (or beetroot) is one of those vegetables that is a Red Light in the Monash University Smartphone App, but if you click through to look at the entry, you will see that 20 g of beets are an allowable serving.

Here, by combining the shredded beets half-and-half with potatoes, it is easy to enjoy this earthy, delicious vegetable without going over your FODMAP levels.

three kinds of vegetable latkes

Eat The Rainbow

You might have heard that saying, “Eat the Rainbow”, and it is usually in reference to gaining a foothold on your nutrition by eating a variety of different colored fruits and vegetables, as they each have their own health benefits.

We aren’t going to pretend that this fried vegetable dish is the best way to go for “health” as it does use a fair amount of fat, which can trigger some of you. Know your limits!

For others, like me, perhaps once or twice a year you indulge in a fried food like this, and it is fine. (Reminder to self: develop a recipe for fried clams)!

three kinds of vegetable latkes: zucchini, carrot and beet on a white plate
5 from 4 votes

Vegetable Latkes

By adding beets, carrots and zucchini to the traditional potato latke you can add some color to your plate and palate! 

Low FODMAP Serving Size Info: Makes about 12, 3-inch (7.5 cm) potato pancakes; serving size 2 pancakes

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author: Dédé Wilson

Ingredients:

  • 2 cups (400 g) coarse-grated peeled russet potatoes
  • 2/3 cup (100 g) grated peeled red beetroot
  • 2/3 cup (66 g) grated peeled carrot
  • 2/3 cup (99 g) grated zucchini
  • Kosher salt
  • Freshly ground black pepper
  • 2 large eggs, at room temperature
  • 2 tablespoons gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
  • Canola oil or rice bran oil
  • Lactose-free sour cream, such as Green Valley Organics - optional 

Preparation:

  1. Squeeze as much liquid as possible out of each of the vegetables - potatoes, beets, carrots and zucchini - separately from one another.
  2. I like to place each veggie, one at a time, in a colander and use my hands to press down as hard as possible, draining away any liquid. Then use either a clean kitchen towel or several layers of paper towels to wring each vegetable dry over the sink. You might have to change towels or paper towels a couple of times to get them really dry. Don’t skip this step; it helps the latkes be as crisp as possible.
  3. Divide dried grated potatoes into three bowls. Add dried, grated beets to one bowl, carrots to another and zucchini to the last. Season well with salt and pepper.
  4. Whisk the eggs well in a small bowl, then whisk in the flour until well blended. Divide egg mixture, by eye, amongst the three bowls and combine each vegetable mixture very well. The egg mixture should coat the veggies evenly.
  5. Position rack in middle of oven. Preheat the oven to 300°F/150°C. Place a rack on a half-sheet baking pan and set aside. Also, have several layers of paper towels near the stove to receive the pancakes as they emerge from the oil.
  6. Heat about 2 inches (5 cm) of vegetable oil in a heavy straight-sided skillet over medium-high heat (do not use nonstick). Drop a few shreds of potato in the oil; they should sizzle. If you want to use a deep-fry thermometer, the oil should be about 350°F/180°C.
  7. Use a 1/4 cup (60 ml) measuring cup to scoop up any of the mixtures. Drop mound in oil and immediately press down firmly with a spatula. The latkes should be about 3 inches (7.5 cm) across. The number you can cook at a time depends on the size of skillet; do not crowd them in the oil. Typically 3 or 4 at a time is a good number to keep track of.
  8. Fry until golden browned and crisped on the bottom, about 2 minutes, adjusting the heat as necessary. Flip the pancakes over and cook on the second side until browned and crispy. Drain on paper towels, then place on the prepared rack and keep warm in the oven as you fry the remaining latkes. Serve as soon as possible, with an optional sprinkle of additional salt and optional sour cream, if desired (in which case they will no longer be dairy-free).

Tips

  • Were you surprised to see beets? Don't be! FODMAP levels are VERY dependent on amount and you can try small, low FODMAP amounts of foods, particularly after you have finished your Elimination Phase.
Course: Appetizer, lunch, Side Dish
Cuisine: Jewish

Nutrition

Calories: 445kcal | Carbohydrates: 16g | Protein: 5g | Fat: 42g | Saturated Fat: 1g | Cholesterol: 70mg | Sodium: 27mg | Potassium: 26mg | Fiber: 3g | Sugar: 3g | Vitamin A: 100IU | Calcium: 11mg | Iron: 0.4mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

If you are able to be a bit more liberal with your FODMAP approach, you could make these pancakes with all the vegetables mixed together; it is just more difficult to keep track of your intake.

combo vegetable latkes: potatoes, carrots, zucchini and beets all in one latke!

 


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