Low Fodmap Vegetarian Recipe Ideas

Summer is coming and its time to light up those barbecue grills but for those of us with a GI discomfort, we may be looking for a few tasty low fodmap veggie burger recipe ideas. In addition, you might try making one of these veggie burgers since homemade tastes better and many of those already made veggie burgers are full of onions, garlic, beans, high fodmap grains, and veggies and I am sensitive to oligios. Because, 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.

Recently, I  have had several clients ask me about low fodmap recipes for vegetarians. Therefore, I have been working on menu ideas that I hope that you will love too. In addition, I will be sharing in upcoming posts and resources!  First of all, we can work to balance our trigger foods for our IBS symptoms in a healthy diet and still eat vegetarian.

Lentils are a legume that is lower in fodmaps and it can be included in recipes besides relying heavily on higher fodmap beans like black or kidney beans. The 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:

Veggie Burgers Low in Fodmaps

Full of vegetables, low fodmap whole grains and lentils these veggie burgers are full of protein and flavor!

Low Fodmap Vegetarian Menu Ideas

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 that also just look for those high fodmap ingredients on the label.

Other Sandwich Spread Ideas for Low Fodmap Veggie Burgers

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.

What kind of spread to you like to top your low fodmap veggie burger?

Stack of Low Fodmap Veggie Burgers

These low fodmap veggie burgers can be grilled or baked on parchment paper. These low fodmap vegetarian recipe ideas can be crisp on the outside and moist inside.

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 tablespoons 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 saucepan, 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 cookout 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 the first side or until brown and slightly crunchy. Carefully turn over and bake on the other side until brown on that side too.

Low Fodmap Veggie Burger
Prep Time
50 mins
Cook Time
15 mins
 

Many veggie burgers have beans which can be a trigger food for many people with IBS but lentils in small doses are a low fodmap legume! That along with some low fodmap vegetables and great seasonings and you have the basics for a great low fodmap veggie burger.

Course: Main Course
Cuisine: American
Keyword: Barbeque Grill, gluten-free, low fodmap recipe, plant-based, vegan, vegetarian, veggie burger
Servings: 6 burgers
Author: Denise Barratt RD
Ingredients
  • 1 can 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) See directions
  • 1 cup shredded carrots
  • 1 cup shredded cabbage
  • 1/2 cup 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 tsp dried mustard
  • 1 tsp freshly ground cumin
  • 1/2 teaspoon  dried thyme
  • Salt and pepper to taste
Instructions
  1. 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 tablespoons 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 saucepan, 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 cookout 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 the first side or until brown and slightly crunchy. Carefully turn over and bake on the other side until brown on that side too.

    www.vineripenutrition.com

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!

Once you get the hang of making your low fodmap veggie burgers, you might even mix and match some of these recipes and come up with your own fabulous creations!

Cajun-spiced Quinoa Chickpea Burgers

This delicious eggplant veggie burger recipe can be a refreshing change:

Low Fodmap Eggplant Veggie Burgers with Goat Cheese Recipe   

Low FODMAP Eggplant and Herbed Millet Veggie Burgers

Sweet Potato Veggie Burgers

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. For even more flavor, try using the garlic oil.

Low Fodmap Veggie Burger Brand

In an ideal world, I would make a few extra burgers and freeze them for later but sometimes our lives get messy and other people eat up our burgers. However, you can always keep a few Sunshine Burger in the Garden Herb variety in your freezer for when you need to have something delicious, vegetarian and low fodmap available!

Garden Herb

Other Low Fodmap Vegetarian Recipe Ideas

Once you practice making your favorite vegetarian menu ideas low fodmap friendly, you can get adventurous and try adapting some of your favorite recipes. I love adapting Mexican and Italian dishes in addition to Indian, Chinese and other Asian recipes. I hope that this is just enough to inspire you to begin making lots of delicious vegetarian menu ideas!

What low fodmap veggie recipe ideas are you excited to explore?

Build Your Own Pizza

Low Fodmap Vegetarian Taco Ideas

Low Fodmap Resources

In summary, 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 clients smile on the second visit when they to feel so much better! You can find out more about the support and resources that I offer my clients including A Fresh Approach to Digestive Wellness! And my blog includes lots of low fodmap vegetarian recipe ideas that I hope you love!

I look forward to hearing from you!

Summer Salad Greens

Fresh salad greens from the garden mean delicious meals this summer that we grew ourselves!

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