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Low FODMAP Veggie Burger

This low fodmap veggie burger is vegan, loaded with nutritious ingredients and easy to digest. Plus flavorful with meaty texture and consistency.
Prep Time10 mins
Cook Time20 mins
Course: Main Course, Side Dish
Keyword: Low FODMAP Veggie Burger
Servings: 4 burgers
Author: Gluten Free Stories

Ingredients

  • 140 gr canned butter beans (rinsed and drained)
  • 200 gr brown rice (boiled)
  • 50 gr walnuts
  • 30 gr sunflower seeds
  • 20 gr coriander
  • 2 spring onions (only the green parts)
  • 1 Tbsp Sesame seeds
  • 1 slice of gluten free bread
  • 3 Tbsp Olive oil
  • salt (according to taste)
  • black pepper (according to taste)
  • 1/2 tsp chilli flakes
  • 1/2 tsp smoked paprika

Instructions

  • Start by cooking your brown rice.Use this method for best results.
  • In a big mixing bowl add the drained butter beans and mash them finely with a fork, leaving only a some lumps.
  • Heat skillet over medium heat. Once hot, add the raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
  • Chop up the spring onion (about half a centimeter in size) and the coriander and add it to the mixing bowl with the mashed beans.
  • Soak your bread slice in water, drain it very good and also add it to the mixing bowl with the beans.
  • Continue by chopping the toasted walnuts. And also add them to the mix.
  • Next add the cooked rice(but first drain it from any liquid), then add all the spices, salt, oil, sesame and sunflower seeds.
  • Mix everything well, you can also use your hands to bring all the ingredients together.
  • Divide the mixture in 4 and start forming your patties. For smaller burgers you can divide it in 5 or 6. (I weighted my burgers and 1 was approximately 130g)
  • If grilling, heat the grill and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier(to toss your walnuts) to medium heat.
  • Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers . Otherwise, add burgers to the grill and close lid.
  • Cook for 4-5 minutes on one side or until well browned, then flip gently. They aren't as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for another  3-4 minutes on other side.
  • Remove burgers from the heat to let them cool slightly. While the burgers are cooling, prepare your toppings and sides and toast your buns.
  • Serve burgers on their own, or on toasted buns with desired toppings. Leftovers keep in the refrigerator for 2-3 days. For freezing instructions scroll up and read the  “Make ahead tip” part.