Low FODMAP GF Potato Dumplings


Matzah balls or kneidlach are traditional wheat-based Ashkenazi Jewish dumplings that are usually eaten in soup. These potato-based gluten-free versions are light and fluffy with a hint of chewiness, just like traditional wheat flour dumplings. They’re easier to make than their wheat-based cousins, too. Drop them in any soup or stew you like. Allow 3-5 dumplings per serving. A single medium russet potato yields between 10-15 dumplings depending on size. Make only what you plan on eating right away for the best texture.

A photo of a bowl of soup containing three dumplings
Potato dumplings in herbed chicken broth with carrots.

The trick to perfect potato dumplings is using russet potatoes, which are very starchy. Depending on time, energy and motivation, there are two methods you can use to cook the potatoes: peel and boil or bake. I prefer baking because the cooking is hands off and you don’t need to peel them. The cooked potato flesh easily falls out of the skin. However it can take up to an hour for them to cook, while boiled potatoes can take as little as ten minutes. Select whichever method is easiest for you.

These dumplings can be made dairy-free. Just be sure to use a light or neutral oil in place of the butter. Unrefined olive oil is not recommended as the taste is very strong and unpleasant in these dumplings. Vegan spread can also be used.


Makes 6-10 servings.

Ingredients

  • 2 medium russet potatoes
  • 2 tbsp melted butter, garlic-infused olive oil or avocado oil (or other neutral oil)
  • 2 eggs
  • 1⁄3 cup plus 1 tbsp potato starch
  • 1⁄4 tsp sea salt
  • 1⁄4 tsp freshly ground black pepper
  • 1 tbsp of fresh or dried herbs of your choice (dill, thyme, parsley, chives, tarragon, etc)
  • Soup or broth to boil your dumplings in

Instructions

1. Cook the potatoes as desired:

Baked: Preheat oven to 425F. Scrub and dry potatoes. Pierce the potatoes a few times with a fork and lightly oil with cooking oil. Place on parchment lined baking pan and bake for 45-60 min, until tender. Allow to cool for handling and cut in half. Scoop potato flesh into a mixing bowl and allow to cool completely.

Boiled: Peel then cut potatoes into large chunks and boil in water until tender. Drain and allow to cool.

2. Once cool, mash potatoes with oil or butter, eggs, salt, pepper and herbs. Stir in potato starch and mix until thoroughly combined. Refrigerate the mixture for at least 1 hour but not for more than 2 hours as the dough will become too dry.

3. Bring soup to a boil over high heat. Use 2 spoons, your hands or a cookie scoop to gently form rough balls from one tablespoon of dough at a time. Drop dumplings in the soup or water as you go. Boil for approximately 5-6 minutes. The dumplings will float up to the surface quickly but will need several additional minutes to cook all the way through.

4. Serve in soup. Garnish with fresh herbs if desired.

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