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Low FODMAP Veggie Burgers

November 7, 2015
Low FODMAP Veggie Burgers

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.

Fresh from the garden

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.

Low FODMAP veggie burgersMakes 9 burgers

Ingredients

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

Sea salt

1/3 cup gluten free cous cous

Olive oil

Rocket leaves to serve

Method

  1. Roughly chop the carrot and potatoes and place in a mixing bowl. Use a fork to further mash these together.
  2. Add the peas, egg yolks, chopped herbs and a pinch of salt then combine together well.
  3. Using clean hands, form small patties with the mixture (mine were around 2cm thick).
  4. 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)
  5. 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.
  6. 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!

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6 Comments

  • Reply Kristen August 22, 2016 at 9:44 pm

    I have just been put onto a FODMAP elimination diet for the next month, which specifies not eating any wheat products or peas. Could you possibly recommend any substitutes for the couscous and peas so that it is still possible for me to try this recipe? Thanks!

    • Reply Melissa August 25, 2016 at 11:04 pm

      Hi Kristen. Good luck for your elimination diet, it will definitely be worth it! Did you know you can get gluten free (or wheat free) cous cous? It’s in most major supermarkets and is the San Remo brand. Chopped green beans would be a good substitution for the peas or you could even leave them out and increase on the herbs for a bit more greenery. Hope that help!

  • Reply Sharon July 12, 2017 at 12:49 pm

    Didn’t think peas were allowed on low FODMAP diet.

    • Reply Melissa October 18, 2017 at 10:43 pm

      Hi Sharon, depending on your personal sensitivities a small amount of peas can be tolerated according to the Monash Uni low FODMAP app. If you’re to sensitive chopped green beans are another alternative.

  • Reply anon August 31, 2017 at 12:50 am

    Hi just wondering how long does this take rougly to make. Thankyou.

    • Reply Melissa October 18, 2017 at 10:31 pm

      Hi there, not long at all. Maybe 25 minutes total. Enjoy!

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