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Curry Carrot Chickpea Burgers (low-FODMAP, gluten-free, vegan)

These scrumptious veggie burgers are not only low-FODMAP, but they’re egg-free, dairy-free, gluten-free and high-protein too!

Do you ever think about the environmental impact of what you eat?

I do.

And let me tell you something: you don’t have to buy certified organic, non-GMO, super-expensive products from the foodie grocery store to eat more sustainably. There’s lots of little things you can do, like shop at the farmer’s market, buy in-season fruits and vegetables, and eat less meat.

I’ve chosen not to be vegetarian. I acknowledge that there are many problems with the meat industry, both ethical and environmental, but the low-FODMAP diet already restricts my diet enormously, and hey–I have to eat.

That said, I still eat a lot of plant-based foods and plenty of meatless meals. I consider meat more of a special treat rather than a dietary staple.

Most store-bought veggie burgers and recipes for homemade versions call for high-FODMAP ingredients like beans, onions, TVP or mushrooms. I was very pleased when, with some experimentation, I discovered I could make a delicious veggie burger using tofu as the base, a high-protein, low-FODMAP meat alternative (that’s cheap to boot.)curry-carrot-chickpea-burgersI used Trader Joe’s super-firm tofu for the recipe, and I imagine extra firm would work too. Regular firm tofu, however, might be a bit too wet and crumbly.

Curry powder, coriander and green onion add some flavor, but these burgers are still quite mild-tasting and, for that reason, kid-friendly. I tried baking at first, but frying added much more texture and, since there’s very little fat in the tofu-based burger mixture, richness too. Definitely the kind of veggie burger that would leave a carnivore satisfied!

If you don’t like to fry things, though, you can bake them for about 40 minutes at 350. They’ll be a bit drier and crumblier, but still full of health benefits and flavor.

Give this budget-friendly, tummy-friendly, high-protein vegetarian meal a try!

Curry Carrot Chickpea Burgers
Yields 6
Low-FODMAP, gluten-free and vegan, but so flavorful and satisfying! (kid-friendly, too)
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Ingredients
  1. 1 lb. extra-firm tofu (I used Trader Joe's high protein super firm tofu)
  2. 1 15-oz. can chickpeas, drained and rinsed
  3. 1/4 cup chopped walnuts
  4. 4 carrots, grated
  5. 1 tsp. curry powder (for low-FODMAP, use an onion- and garlic-free variety)
  6. 1 tsp. powdered coriander (or more curry powder)
  7. 3 tbsp. fresh cilantro
  8. 2 green onions, stems only, minced
  9. Canola oil, for frying
To serve
  1. Gluten-free burger buns
  2. Spinach leaves or other greens
  3. Mayonnaise (optional)
Instructions
  1. In a food processor or blender, combine all ingredients. Blend until a thick paste forms. (I use a large bowl and immersion blender for this step, which takes longer but works fine. You might even have luck with a potato masher, so long as you're okay with a few lumps.)
  2. Form mixture into six balls and flatten into patties.
  3. In a large skillet, heat 3 tbsp. canola oil over medium-high heat. Add three patties. Cook burgers, 4 minutes per side, until a golden brown crust forms. (Use a large spatula and be gentle flipping the burgers; they're a smidgen delicate.)
  4. Place cooked burgers on a paper-towel-lined plate to drain excess oil. Add more oil to the skillet, if needed, and cook remaining burgers.
  5. Serve on gluten-free burger buns with baby spinach or other mild greens and a smidgen of mayonnaise, if desired.
The Hungry Caterpillar http://www.thehungrycaterpillar.net/
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10 comments

  1. I’ve never tried making veggie burgers with tofu! I love all that protein though! 🙂

    1. Joyce says:

      Liz–It actually works really well! They have a very firm texture.

  2. Cora says:

    I’ve never made a patti using tofu. You are right – veg burgers are always so bean and nut based. Not a bad thing, but I find they have less of a “meaty” texture and hard to stay together. Firm tofu would stick together really well, I’m thinking. Very unique with the carrots as well. On to the list 🙂

    1. Joyce says:

      They actually do stay together really well. The mixture is really easy to work with.

  3. Kate says:

    I think the #1 reason I am not a vegetarian is because meat is SO easy on my stomach compared to many vegetarian proteins, so I know what you mean. I don’t eat a ton of meat, but I would be a bloated mess if I only had vegetarian proteins.
    These look ah-mazing! I love that you mixed tofu and chickpeas!! The curry/carrot colors make them look like real chicken patties.

    1. Joyce says:

      I hear you, Kate! I’m all about meatless alternatives, but legumes and nuts and all those things are tough on the tummy. Tofu ftw!

  4. Marla says:

    Hi Joyce,
    Sounds like a healthy tasty alternative to regular burgers. Thanks for sharing on Real Food Fridays. Pinned & tweeted!

    1. Joyce says:

      Thanks for commenting, Marla!

  5. This post is right on time. I have been wanting to try veggie burgers, but the pre-made ones in the freezer skeeve me out. I don’t know how to make them from scratch…until now. Pinned so that I can try this. Thank you! #LinkLove

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