Low-FODMAP Veggie Burgers; Gluten-free, Vegan
Flavorful low-FODMAP Veggie Burgers recipe using quinoa, walnuts, sundried tomatoes and black beans. This recipe is great for everyone! Gluten-free, and IBS-friendly.
- Prep Time: 15 minutes
- Chill Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 65 minutes + Chilling
- Yield: 4 servings 1x
- Category: Entree, Lunch
- Method: Cooking
- Cuisine: American
- Diet: Vegan
Ingredients
Scale
- 1 tablespoon ground flaxseed (aka flaxseed meal)*
- 3 tablespoons warm water
- 1/4 cup (30g) chopped walnuts*
- 3 teaspoons garlic-infused oil; divided*
- 3 scallions, green tips only, chopped*
- 3 sun-dried tomatoes (26g), chopped*
- 1 & 1/2 teaspoons ground cumin
- 1 & 1/2 teaspoons ground coriander
- 2/3 cup (120g) canned black beans, rinsed well and drained; divided*
- 3 tablespoons grated carrots
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons tomato paste*
- 1 tablespoon Worcestershire sauce (vegan and GF, if necessary)*
- 1 tablespoon Balsamic vinegar
- 1 cup cooked quinoa, divided*
- 4 low-FODMAP, GF buns of your choice*
- Condiments of your choice:
Instructions
- Preheat oven to 375F, unless you plan to refrigerate your veggie burger mix overnight
- In a small bowl or cup, whisk the flaxseed meal with water to create a ‘flax-egg’
- Place a cast iron skillet on the stovetop over medium heat and toast your walnuts on the skillet for a few minutes, then set aside
- Add the infused oil to the skillet, then stir fry your scallion tips and sundried tomatoes, seasoning with the cumin and coriander
- Add 1/3 cup of the black beans, grated carrots, then the salt, pepper, tomato paste, Worchestershire and Balsamic vinegar
- Stir in the toasted walnuts, then remove from heat
- Scoop the mixture into your food processor, or blender with the flax/water and pulse a few times to combine but not completely process.
- Wipe out the skillet and set it on a cool surface
- Next, transfer the mixture from your blender to a large mixing bowl and stir in the remaining 1/3 cup of black beans, cooked quinoa, and remaining 1 teaspoon garlic-infused oil
- Stir well, tasting for seasoning and add extra to your preference (I added 1/2 teaspoon salt)
- Separate mixture into 4 equal portions, and then roll these into balls, press them out slightly, and place them into the same cast iron skillet (which should be cooled off by now)
- Refrigerate for 20 minutes or overnight if desired
- When ready to cook, place your cast iron skillet in the preheated oven and bake for 15-20 minutes, then remove and flip and cook another 15-20 minutes until outside is crispy and done. If you like, drizzle a bit more infused oil over the burgers
- While your burgers are baking, prep your desired sides and lightly toast your buns
- Serve immediately with your favorite condiments!
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
- For flaxseeds, 15g is one low-FODMAP serving
- For walnuts, 30g is one low-FODMAP serving
- Infused oils have flavor, but not FODMAPs! See my low-FODMAP Top 11 Tips and Tricks for the reason why!
- For scallions, avoid the bulb, the green tip is low in FODMAPs
- For sun-dried tomatoes, 13g is one low-FODMAP serving. I prefer to use the non-oil packed variety
- For canned and drained black beans, 40g is one low-FODMAP serving due to GOS
- 2 tablespoons is one low-FODMAP serving for tomato paste. Select a brand without added onion or garlic
- 1 tablespoon is one low-FODMAP serving for balsamic vinegar
- For a ‘red’ color to the burgers, I use red quinoa, but any type will do
- See my Low-FODMAP Grocery Shopping Blog for my favorite GF bread choices (I used Canyon Bakehouse)
