Serves: 8
Prep: 30 minutes Cook: 1 hour, 25 minutesLooking for both a low FODMAP and vegetarian meal to feed the family? Look no further with these delicious veggie burgers. Better still the recipe can be easily adapted to be vegan too!!
| ingredients |
|---|
|
Cooked potato mashed |
|
½ cup cooked rice |
|
Gluten-free bread crumbs |
|
1 medium carrot, grated |
|
½ small zucchini, grated |
|
2 2½ Tbsp shaved parmesan cheese (optional) |
|
2 2½ Tbsp fresh continental parsley |
|
1 1⅓ Tbsp fresh coriander |
|
Grated ginger |
|
1 egg |
|
1 1⅓ Tbsp soy sauce (gluten-free) |
Peel and steam potatoes until very soft. Mash potato and leave to the side or place in the fridge to cool down.
Boil/steam rice and allow to cool (cool in the fridge for faster results).
Wash and finely chop fresh coriander and parsley.
Grate carrot and zucchini and remove any excess liquid.
Once potato and rice has cooled down, place into a bowl with all ingredients.
Roll burgers into balls.
Spray or drizzle olive oil into a pan or on a BBQ plate. Heat oiled pan/BBQ plate first before placing burgers.
Once burgers are in the pan/on BBQ plate, allow them to cook for approximately 5 minutes before gently flattening burgers slightly.
Cook burgers on low-medium heat for approximately 15 minutes and only turn them once.
| Nutrition Information (per serve) | |
|---|---|
| Energy | 596 Kj / 142 cal |
| Protein | 5.60g |
| Carbohydrates | 15.80g |
| Sugar | 3.80g |
| Total Fat | 5.80g |
| Saturated Fat | 2.30g |
| Fibre | 2.40g |
