Low Fodmap Burger

Name: Low Fodmap Burger
Cook time: 15 min
Total time: 15 min
Ingredients: 2 tbsp oil; 2 large leeks - greens only - 200g; 1⁄2 thumb size piece of ginger; 1 x deseeded red chilli; 100g oyster mushrooms; 2.5 tbsp tamari; 400g tin of Chickpeas (240g drained); 180g cooked quinoa.; 2 tbsp nutritional yeast; 2 eggs; 3 tbsp Rice flour

9 steps

Cook:15min

A tasty, easy to make wholefood burger, great served with the low fodmap hummus, sliced tomato and some gherkins on a gluten free bun or without! (If using mustard just ensure there is no onion/garlic.) Serves 5 (5 x 140g burgers) | Takes 15 minutes | Max low FODMAP serving size: 1 portion

Updated at: Thu, 17 Aug 2023 12:09:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories259.3 kcal (13%)

Total Fat10 g (14%)

Carbs31.5 g (12%)

Sugars2.1 g (2%)

Protein12.1 g (24%)

Sodium768 mg (38%)

Fiber6.6 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

2 Tbspoil

200gleeks

0.5ginger

100goyster mushrooms

2 ½ Tbsptamari

400gChickpeas

tin

180gquinoa

cooked

2 Tbspnutritional yeast

Binder

2eggs

3 Tbsprice flour

Instructions

Step 1

If you need to cook the quinoa, boil a kettle and cook the quinoa (approx 90g uncooked) by adding double the volume of boiling water and cook with a lid slightly ajar till the water has evaporated. Turn the heat off , put a lid on and leave to sit and cool.

Step 2

To make the flax egg, soak 3 tbsp of ground flax seeds with 9 tbsp of water, mix well and set aside for 5 mins or until you are mixing the burgers.

Step 3

Cut the leek greens into very thin half circles and rinse thoroughly in a colander to remove all the sediment and drain.

Step 4

Chop finely the ginger and the de-seeded chilli, chop the oyster mushrooms into small bite size pieces. Drain and rinse the chickpeas and mash in a medium size bowl. You are going to mix the burger in the same bowl.

Step 5

In a medium-size non stick pan heat 1 tbsp of oil on a high heat, add the leek greens, ginger and chilli and reduce heat to medium, cook, stirring for approx 3 mins until the greens reduce.

Step 6

Add the mushrooms and cook for a further 4 minutes, add the tamari coating all the veg well, cooking for another minute until the tamari has been absorbed or evaporated. Remove from the heat and allow to cool.

Step 7

In the bowl with the mashed chickpeas, the cooked quinoa, the mushroom ginger mixture, the nutritional yeast, the flax egg. Mix well , then add the rice flour, mix until everything has been incorporated, then shape into 5 or 6 burgers.

Step 8

Clean out the pan and heat 1 tbsp of oil on a high heat, add 2-3 burgers at a time and reduce heat to medium. Cook for approx 2 minutes on each side until golden brown and heated through.

Step 9

Serve with toppings like mustard, lettuce, tomatoes, our low fodmap hummus, on a gluten-free bun or lettuce cup.