FODMAP-Friendly Veggie Burger Patties

11 115 80
Ingredients Minutes Calories
Prep Cook Servings
30 min 1 h 25 min 8
FODMAP-Friendly Veggie Burger Patties
Health Highlights

Ingredients


500 gm Potato (peeled)
1/4 cup Brown rice, short-grain, dry
1 medium Carrots (peeled, grated, and extra liquid removed)
1/2 small Zucchini (grated and extraw liquid removed)
45 gm Bread crumbs, plain, gluten free
2 tbsp Parmesan cheese, grated (or vegan cheese; optional)
2 tbsp Parsley, fresh (washed and finely chopped)
1 tbsp Cilantro (coriander) (washed and finely chopped)
8 gm Ginger root (Grated)
1 tbsp Soy sauce, low sodium (gluten-free)
1 large Egg

Instructions


  1. Peel potatoes and steam until very soft. Mash and refrigerate to cool.
  2. Prepare rice as per package instructions. Once cooked, refrigerate to cool. 
  3. Grate carrot and zucchini and squeeze with cheesecloth to remove excess liquid.
  4. Once the potato and rice have cooled down, place into a bowl with the grated carrot, zucchini, bread crumbs, parmesan cheese, parsley, cilantro, ginger, soy sauce, and egg.
  5. Use your hands to knead the mixture and combine the ingredients.
  6. Roll the veggie burger mixture into 8 balls.
  7. Heat a pan on the stove or BBQ and spray or drizzle with olive oil. 
  8. Once the pan has warmed, place each ball on the pan and allow to cook for approximately 5 minutes before gently flattening the burgers slightly with a spatula.
  9. Cook burgers on low-medium heat for approximately 15 minutes, turning only once.
  10. Serve with your favorite burger toppings and bun!

Notes:

Serving: Makes 8 burger patties.

FODMAP Information: Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.


Nutrition Facts

Per Portion

Calories 80
Calories from fat 12.6
Calories from saturated fat 4.5
Total Fat 1.4 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 28.7 mg
Sodium 162 mg
Potassium 329 mg
Total Carbohydrate 14.1 g
Dietary Fiber 1.9 g
Sugars 1.1 g
Protein 3.8 g

Dietary servings

Per Portion


Grain 0.4
Vegetables 1.1

Energy sources


Pygal65%457.56420941138055236.0348134927832616%292.74133305724257204.272946854853319%330.99838273122066122.2064288206433265%16%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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