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Veggie Burgers Low in Fodmaps

Low Fodmap Veggie Burger

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
Prep Time 50 minutes
Cook Time 15 minutes
Servings 6 burgers
Author Denise Barratt RD


  • 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


  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.