I’m the sort of person that HATES wasting food, so it’s no surprise when my lunches are often comprised of leftovers. On average, Australians waste up to 20% of the food they purchase each year or if we look at that in dollar terms around $1036 a year! (according to www.foodwise.com.au).
Following a low FODMAP diet often means that you are buying more expensive food items or spending a lot more time and effort preparing your meals, so it would be a shame to put that to waste. I’ve recently also got my veggie garden started which means that I’ve got plenty of fresh herbs and other bits and pieces that I can use to revamp my leftovers.
These veggie burgers were a result of leftovers from a slow cooker silverside roast we had eaten the night before. I’d cooked a few too many potatoes, carrots and peas and while they are relatively low cost items, I wasn’t going to be putting them to waste! I’d also been out in the garden before work and noticed that my rocket was ready for harvesting and while I was there grabbed a few herbs that I knew would come in handy. The best thing about these veggie burgers for us low FODMAPers is they are not based on pulses like many of the pre-made ones you can purchase from the supermarket.
I always keep the skin on my carrots and potatoes too, so again – less waste! Plus many of the nutrients are found in the skin so it doesn’t make sense to remove them if you don’t have to. If I am peeling my potatoes for mash or something along those lines, we have a veggie scrap bin that we feed to the chooks who give us eggs in return – bonus! Of course it’s not practical for everyone to have chooks, but maybe you could start your own mini compost bin and feed out the compost to a few pots of veggies you can plant and keep on a balcony.
Makes 9 burgers
2 whole potatoes (cooked – these can be leftovers or you can cooked them in the microwave)
1 whole carrot (cooked – same deal as the potatoes!)
1/4 cup garden peas (cooked – again follow the same logic as the carrots & potatoes)
4 egg yolks
2 long sprigs of rosemary finely chopped
1/3 cup chopped parsley
1/3 cup gluten free cous cous
Rocket leaves to serve
- Roughly chop the carrot and potatoes and place in a mixing bowl. Use a fork to further mash these together.
- Add the peas, egg yolks, chopped herbs and a pinch of salt then combine together well.
- Using clean hands, form small patties with the mixture (mine were around 2cm thick).
- Place the cous cous on a small plate and press either side of the patties into it to coat well (this gives your burgers a nice crunchy coating)
- Heat a large pan over a medium heat and cook your patties until they are a lovely golden brown colour. Remove from the pan and place onto paper towel until all of your patties are cooked and ready to serve.
- Serve on a bed of rocket that has been lightly dressed with a little olive oil and a sprinkle of sea salt.
A special mention goes out to Judith for this recipe. She recently contacted me after starting a new diet and asked for help with developing some easy recipes. Hope you enjoy this one!