Vegan Baked Rice Balls Fodmap Friendly Recipe

These two super, tasty, crunchy, vegan, rice ball recipes, are garlic, onion, gluten and dairy free, so perfect for those on low FODMAP and fructose, lactose and soy free diets.  Below are two versions of this recipe, one mild in taste, one full of spice and zest.  Remember eat rice in moderation as it is prone to high arsenic levels – see High Arsenic Levels Common In Rice & Rice Products.f

Organic Baked Rice Ball Recipe – Mild

Ingredients-  all organic if possible

1 cup of Short Grain White Rice

1/2 cup of steamed Kent or Jap Pumpkin – mashed into rice

1 small Zucchini -grated

2 small Carrots – grated

1 Red Capsicum – finely chopped

1 small knob of fresh Ginger- finely grated

2 tbsp Rice Bran Oil

1/2 tsp Sweet Paprika

1/2 tsp Mild Curry Powder

2 tbsp of Tamari

Sea Salt and Pepper to Taste

Organic Baked Rice Ball Recipe – Spicy

Ingredients-  all organic if possible

1 cup of Short Grain White Rice

1/2 cup of steamed Kent or Jap Pumpkin – mashed into rice

3 small Carrots – grated

1 Red Capsicum – finely chopped

2 tbsp Sesame Seeds

1 tsp Mixed Italian Herbs

1 knob of fresh Ginger – finely grated

small handful of fresh Flat Leaf Parsley- finely chopped

1 tsp full of fresh Rosemary Leaves

2 tbsp Rice Bran Oil

1/4 tsp Paprika

1/2 tsp Cumin

1/4 tsp Mild Chilli Powder

3 tbsp Nutritional Yeast

3 tbsp of Tamari

Sea Salt and Pepper to Taste

Method – Same for both versions

Cook rice and pumpkin by absorption method in stainless steel pot. Let stand to cool and with a fork, mash through the pumpkin into the rice

Preheat over to 175 Fan Forced and line a baking tray with eco-friendly, unbleached baking paper

In a stainless steel fry pan in a tablespoon of rice bran oil, sautee your vegetables with all your herbs and spices, sesame seeds etc till soft, (with the exception on the Nutritional Yeast in the Spicy version, as you stir this through your sauteed vegetables once cooked and flame is off).  Now add your fry pan full of sautee’d vegetables and spices to your rice and mashed pumpkin, stir through thoroughly and then using your hand shape into balls the size of a small plum. It takes a bit of compression by your hands to get the balls to stick together, but they will.  Then line on a baking tray and bake in the oven for around 35-45 mins. You will know when they are ready, as the outside will be brown and firm to touch, or slightly crunchy to bite into and the inside should still be soft.

Perfect on their own, or you can dip them in a little Tamari, or a dip made from a tablespoon of Tahini, Lemon Juice, Olive Oil, Seeded Mustard, Water, Salt and Pepper.

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Check out more of my healthy vegan, low FODMAP recipes here.