16 February 2015

Veggie burger

Low FODMAP Veggie burger recipe

By Dr Marina Iacovou - Research Dietitian

Makes 8 large burgers.

(Preparation time 30-40 minutes, cooking time 15-20 minutes).

Ingredients:

  • ½ kg cooked potato, mashed
  • ½ cup cooked rice (use brown rice for extra fibre)
  • 45g of gluten free bread crumbs
  • 1 medium carrot (grated)
  • ½ small zucchini (grated)
  • 2 tbs shaved parmesan cheese (optional)
  • 2 tbs fresh continental parsley
  • 1 tbs fresh coriander
  • 8g Grated ginger
  • 1 egg
  • 1 Tlb soy sauce (gluten free)

Methods:

  • 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

Low FODMAP Veggie burger recipe_df07dc73

  • 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.

Hint: Allow burgers to brown thoroughly on one side before turning. Turning burgers often will cause them to fall apart.

For a vegan option, replace egg with 2 tablespoons of olive oil and remove parmesan cheese. 

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