Low Fodmap Vegetarian Recipe Ideas
Summer is coming soon and many of us are getting ready to light up those barbecue grills and celebrate longer days and those warm summer evenings. And while many folks may want hamburgers, more and more of us are wanting to skip the meat and have a veggie burger. And I like to make my own because they taste better and many of the already made veggie burgers full of onions, garlic, beans, high fodmap grains and veggies and I am sensitive to oligios. I can have a little but not a lot and I don’t want my barbecue to cause a GI flare up which can happen with IBS.
I have had several clients recently ask me about low fodmap recipes for vegetarians and I have been working on menu ideas that I hope that you will love that I will be sharing in upcoming posts and resources. The good news is that we can work to balance those foods that trigger IBS symptoms and eat vegetarian. Lentils are lower fodmap legume and can be included in recipes instead of some of the higher fodmap beans like black or kidney beans. Lentils purchased in the can will be lower in fodmaps also.
For years, I have been on the search for the perfect veggie burger recipe and I am happy to share that these low fodmap veggie burgers are full of flavor and texture that even a meat eater will love them. They are savory, a little crunch of the outside but not dry. Using a flax egg, they also can easily be made vegan. I made them with the egg and they were absolutely delicious!
I hope that you enjoy giving them a try! Check out my low fodmap summer barbecue menu below:
Low Fodmap Dinner
Low Fodmap Veggie Burgers (recipe below)
Low Fodmap Friendly Sourdough Bread (we also put ours on top of the arugula) or Bake French fries
Your Choice of Low Fodmap Condiments
Arugula Salad (recipe below)
Fresh Blueberries with Real Whipped Cream (or almond milk alternative)
Mint Iced Tea
Low fodmap condiments for Veggie Burgers
Keep in mind that many condiments like ketchup, barbecue sauce, salsa, mayonnaise, mustard and sometimes even pickles contain high fodmap ingredients. Here are two brands that have low fodmap condiments that you can order Fody Foods and Casa de Sante . There are other brands also just look for those high fodmap ingredients on the label. You can also make your own low fodmap sauce recipes by making a pesto by substituting garlic infused oil for the garlic or making an aoli sauce like this one Low Fodmap Aoli Garlic Mayonnaise that uses garlic infused oil instead of garlic.
Low Fodmap Vegetarian Burger
In addition to trying them grilled, these veggie burgers can be baked or pan fried if desired during the winter months. I love the combination of low fodmap canned lentils, carrots, cabbage green, onion, brown rice, oats, herbs and spices! Make the brown rice ahead of time to speed up making them. I also like to make sure that they have had a chance to chill before making because this helps them remain firm when cooking.
I made a small amount of garlic oil for my recipe but you can make more to keep on hand. Here is a great recipe from Kate Scarlata here!
If your veggie burgers seem a little too wet, add just a little bit more rice or oats. I have found sometimes humidity can affect them. They should easily be able to be molded into patties.
Makes 6 burgers
1 can lentils, rinsed and drained
1/2 cup cooked brown rice (see directions below and feel free to cook more ahead of time for additional recipes)
1/4-1/3 cup whole oats
Flax egg (or regular egg)
1 cup shredded carrots
1 cup shredded cabbage
1/2 cup green onion chopped (green part only)
Garlic oil: (made with 1 clove of garlic sliced into 4 pieces and 2 tablespoon olive oil)
1 teaspoon dried mustard
1 teaspoon freshly ground cumin
1/2 teaspoon thyme
Salt and pepper
To make garlic oil: In a skillet, add the garlic pieces and heat in the 2 tablespoons of olive oil until garlic lightly browns. Take off the heat and take out slices of the garlic clove.
To make the flax egg: Mix 1 tablespoon ground flax with 2 tablespoon of water to make a great vegan binding substitute.
Rinse and drain canned lentils. Place them in a food processor and pulse until they become a paste.
To cook brown rice: in a small sauce pan, heat 1/2 to boiling and add 1/4 cup brown rice. Cook until boiling and turn down on low until cooked. With this small amount of rice, the water may cook out before the rice is done so you may need to add a little more. Cook for 40 minutes. In the garlic oil, saute’ cabbage and carrots until they become soft and start to brown. Add in the green onions, dried mustard, cumin, thyme, salt and pepper. Cook green onions until slightly soft. Allow to cool and add the blended lentils and flax egg/egg to the skillet. Next-add the rice and oats. Mix well again. Divide the mixture and make into six patties and place on a cookie sheet with parchment paper. Chill in refrigerator about an hour and up to 24 hours if desired.
To grill: Cook 3-4 minutes on each side. Veggie burgers need to be treated more carefully than their carnivore cousins because they are a little more delicate.
To pan fry: Heat skilled. Add one tablespoon of oil and cook about 3-4 minutes until brown and slightly crunchy, carefully turn to the other side and cook a few minutes more until brown again.
To bake: Heat oven to 425 degrees and add the parchment covered cookie sheet with veggie burgers. Bake about 5-7 minutes on first side or until brown and slightly crunchy. Carefully turn over and bake on other side until brown on that side too.
More Low Fodmap Veggie Burger Recipes
This veggie burger recipe is from Kate Scarlata, registered dietitian, fodmap and digestive health expert. Check out her website for lots of great recipes and information on gut health!
These delicious eggplant veggie burger recipe is
Simple Arugula Salad
This simple salad is made from fresh arugula green out of our garden with a simple dressing that I made from olive oil, lemon juice, salt and pepper. Sprinkle with some parmesan cheese if desired.
As a registered dietitian nutrition who specializes in gut health in the beautiful mountains of Western North Carolina in Asheville, I love helping clients find foods that they love that keep them healthy and feed their soul! For the last six years, I have seen many people with IBS change their lives by discovering which high fodmap foods cause them discomfort, the portions work for them, how to balance the foods may be more likely to cause symptoms when eaten together and how to minimize symptoms while eating as much variety as possible. I love seeing a smile on the second visit when a client starts to feel so much better! You can find out more about the support and resources that I offer my clients here!