Monday, 16 February 2015

Low FODMAP Veggie burger recipe

Recipe by Marina Iacovou

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 Tlb shaved parmesan cheese (optional)
  • 2 Tlb fresh continental parsley
  • 1 Tlb 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

  •        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. 
           


3 comments:

  1. Thanks for sharing such a yummy burger recipe..

    ReplyDelete
  2. I'm wondering what vegan binder could be used in place of eggs.

    ReplyDelete
    Replies
    1. Hi there,

      You can use 1 tablespoon of flaxseed meal and 2 an a half tablespoons of water as a vegan replacement for eggs.

      All the best,
      Monash FODMAP.

      Delete