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?
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.)I 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!
- 1 lb. extra-firm tofu (I used Trader Joe's high protein super firm tofu)
- 1 15-oz. can chickpeas, drained and rinsed
- 1/4 cup chopped walnuts
- 4 carrots, grated
- 1 tsp. curry powder (for low-FODMAP, use an onion- and garlic-free variety)
- 1 tsp. powdered coriander (or more curry powder)
- 3 tbsp. fresh cilantro
- 2 green onions, stems only, minced
- Canola oil, for frying
- Gluten-free burger buns
- Spinach leaves or other greens
- Mayonnaise (optional)
- 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.)
- Form mixture into six balls and flatten into patties.
- 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.)
- 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.
- Serve on gluten-free burger buns with baby spinach or other mild greens and a smidgen of mayonnaise, if desired.