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FODMAP Friendly BBQ – Slaw & Burgers

December 6, 2015
FODMAP Friendly Slaw

Summer in Australia means lots of BBQ’s and it’s easy to ensure you don’t miss out because you’re on the FODMAP diet.

FODMAP Friendly BBQ

This weekend we have spent at the beach not doing too much, just relaxing and enjoying the fresh sea air. Coming into the festive season there seems to be a lot going on socially so it’s been nice to have a bit of time to ourselves. But with the festive season in Australia being in summer, it means lots of social gatherings involve a BBQ! I’m definitely not complaining, BBQ’s are a great way to spend time outdoors with friends and family, but a lot of store bought BBQ meats contain onion or garlic. Whether it be in a marinade, in a sausage or hamburger or that sneaky hydrolysed vegetable that seems to be in everything your options can sometimes be limited. This burger recipe is quick, easy and definitely doesn’t compromise on flavour. The slaw is also super colourful and delicious and can be whipped up in a matter of minutes.

Red Cabbage

FODMAP Friendly Burgers on the BBQ

Serves 5

Ingredients

SLAW:

1/2 red cabbage

2 carrots grated

Small handful mint leaves, torn

1 tbsp olive oil

1 tsp sesame oil

2 tbsp vinegar

1 tbsp rice malt syrup

Pinch of salt

BURGERS:

150g bacon

600g mince beef

1 carrot, grated

1 tsp thyme

2 eggs

1/2 cup rice crumbs

1/2 cup ‘FODMAPPED For You’ slow roasted vegetables

Pinch of salt

Method

  1. Start by making the slaw, you want to allow time for the dressing to slightly soften the cabbage. Very finely slice the cabbage, if you don’t want to do this with a knife it can also be done in a food processor. Place into a large bowl with the grated carrot and mint leaves.
  2. In a small bowl make the dressing by combining the olive oil, sesame oil, vinegar, rice malt syrup and salt. Whisk well with a fork to form an emulsion and then pour over the slaw.
  3. Toss the slaw well to ensure the dressing is well combined and set aside while you make your burgers.
  4. To make the burgers start by mincing the bacon, I did this in my food processor.
  5. Place the minced bacon in a bowl with the minced beef, grated carrot, thyme, eggs, rice crumbs (if you can’t find rice crumbs you can use any other gluten free bread crumbs) & salt. Combine together well with clean hands.
  6. Form the mixture into patties, I made 14 burgers from this amount of mixture.
  7. Cook on the BBQ or in a frypan until cooked through and serve with the slaw.

Enjoy!

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4 Comments

  • Reply Stephanie December 14, 2015 at 9:45 am

    Hi Melissa,

    Recipes looks great.. but isn’t cabbage well and truly off the list if you’re on the FODMAP diet? I know I definitely can’t take it..

    Cheers,
    Stephanie

    • Reply Melissa December 14, 2015 at 9:52 am

      Hi Stephanie, I like to use the guidelines of the Monash Uni FODMAP app which indicates up to 1 cup of red cabbage should be tolerated by well by most, but of course everyone is different! At least you should be ok with the burgers. Which FODMAP guidelines do you follow?

  • Reply Maree Waldock October 23, 2016 at 2:32 pm

    Hi Melissa,
    Thanks for your site – I am just starting out on the low FODMAPS diet and it is a great help to find sites such as yours which offer more recipe ideas to follow. I’d like to know if you can suggest anything other than the bacon to flavour the burger-mix above, as I don’t eat bacon, ham or pork, though other meats are fine? I know I could probably just leave it out but I tend to find plain beef burgers a little … well … plain.

    • Reply Melissa January 1, 2017 at 9:09 pm

      Hi Maree, why not try adding a few extra herbs? Maybe some parsley and oregano? And if you like spice maybe a little chilli? Herbs are one of my favourite ways to add extra flavour!

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