Low FODMAP Scallion Pancakes
Low FODMAP Scallion Pancakes are easy to make, with readily available ingredients. Enjoy these toothsome, savory Chinese restaurant specialties at home with a tangy, sweet/hot dipping sauce. Serve as a starter or alongside a protein for a meal.
Ingredients:
Dipping Sauce:
- 2 tablespoons gluten-free low-sodium soy sauce, such as San J
- 2 tablespoons unseasoned rice vinegar
- 1 tablespoon finely minced peeled fresh ginger
- 1 teaspoon Low FODMAP Garlic-Infused Oil, made with vegetable oil
- 1 teaspoon Sriracha
- 1 teaspoon sugar
Scallion Pancakes:
- 1 cup (145 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour
- ¼ cup (28 g) sifted cornstarch
- 1 ¼ teaspoons salt
- 1 teaspoon sugar
- ¼ teaspoon xanthan gum
- 1 cup (240 ml) chilled club soda
- 2 teaspoons gluten-free low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 1 ½ cups (96 g) chopped scallions, green parts only
- ¼ cup (60 ml) neutral vegetable oil
Preparation:
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Position rack in middle of oven. Preheat the oven to 300° F (150°C). Place a rack on a rimmed sheet pan and set aside.
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Make the Sauce: Whisk together the soy sauce, vinegar, ginger, Low FODMAP Garlic-Infused Oil (made with vegetable oil), Sriracha and sugar in a small bowl until sugar is dissolved; set aside.
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Make the Pancakes: Whisk the flour, cornstarch, xanthan gum, salt and sugar in a large bowl to aerate and combine. Whisk club soda, soy sauce and sesame oil in a separate bowl until blended then pour over dry ingredients and whisk until smooth. Fold in scallion greens.
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Heat about 1 tablespoon of the neutral vegetable oil in a nonstick skillet over medium heat until shimmering. Pour about ¼ cup (60 ml) of the batter into skillet. Cook until bottom of pancake is set and golden, about 2 minutes; make sure it is nicely browned. Flip over and cook, pressing down on pancake with a sturdy broad, flat spatula, to create direct, firm contact with pan. Cook until second side is golden, about 1 minute more. Now, here is the unconventional part. Flip the pancake back over to the first side and cook some more and repeat with second side. These are dense and take some time to cook through. The trick is to keep moving them around the pan until golden and crisp on each side and cooked all the way through.
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Transfer pancake to a wire rack and place in oven to keep warm. Repeat with remaining oil and batter and remaining to make a total of 4 pancakes.
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Serve immediately with sauce on the side. You can cut them into wedges or encourage diner to cut them on their own.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.