Classic Beef Burger

The Classic Burger
Serves: 8
Prep: 15 minutes
Cook: 10 minutes

This is a classic beef burger recipe with a twist. Burgers are quick and easy to make, and can include a variety of vegetables. They can also be low FODMAP, or a good way to re-introduce some moderate-high FODMAP-containing foods back into your diet.

 
ingredients

Lean beef mince

500 g 17.6 oz

1 egg

58 g 2 oz

1⅓  Tbsp olive oil

18 g 0.6 oz

½ cup spring onion, top only, finely chopped

8 g 0.3 oz

¼ cup of fresh continental parsley, finely chopped

4 g 0.1 oz

¼ cup of fresh coriander, finely chopped

4 g 0.1 oz

0.3  Tbsp chives

8 g

1 medium-sized carrot, grated

75 g 2.6 oz

2 medium-sized button mushrooms*, finely chopped

40 g 1.4 oz

Cracked pepper

Bread / roll / bun of your choice*

Fresh tomato / lettuce / cucumber

Hard cheese – cheddar / tasty / haloumi

Tomato sauce / BBQ sauce / lemon juice

Method

  1. Combine beef, egg, olive oil, selected vegetables, herbs and spices into a large bowl and mix together. Divide mixture into 6-8 portions and roll into balls.  

  2. Spray or drizzle olive oil into a pan or on a BBQ plate. Heat oiled pan/BBQ plate first before placing burgers.

  3. Cook burgers on a medium heat for ~3 minutes each side or until cooked through.

  4. Add fresh salad vegetables, cheese and condiments of your choice, as toppings to the cooked burger and bun.


Hints

* Mushrooms are high in FODMAPs, but have been included in this recipe to give an example of how to introduce small amounts of high FODMAP foods during the rechallenge phase of the low FODMAP diet.

  • Adding a little bit of chopped vegetables like mushroom, carrots and/or zucchini adds moisture, colour and helps to increase vegetable intake for kids and adults alike
  • For a crispy bun, cut in half and chargrill the top side, or both sides -try the Monash FODMAP Certified Bakers Delight OR Schar buns 
  • For melted cheese, top the inside of the bun with your choice of cheese and place under the grill. Haloumi can be cooked on its own in the pan or BBQ plate
  • Use your choice of herbs and spices e.g. cumin, mint
  • Use other vegetables in the burger mixture e.g. finely chopped zucchini
  • Add a small amount of the white spring onion or more mushroom, if re-introducing high FODMAP foods back into your diet
  • Whether you are serving burgers for the family, in a social setting, or at a BBQ, place all salad vegetables, cheese and condiments in the middle of the table, and everyone can add what they like to their burger
  • Include a variety of gluten-free, wholemeal, sourdough spelt breads/rolls in the middle of the table

Nutrition Information (per serve)
Energy 1691 Kj / 404 cal
Protein 35.10g
Carbohydrates 29.40g
Sugar 3.40g
Total Fat 15.30g
Saturated Fat 4.60g
Fibre 2.60g
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