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Low FODMAP Veggie Burger

Gluten Free Stories
This low fodmap veggie burger is vegan, loaded with nutritious ingredients and easy to digest. Plus flavorful with meaty texture and consistency.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Course Main Course, Side Dish
Servings 4 burgers

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.
Keyword Low FODMAP Veggie Burger