As promised, this week we have a Low FODMAP meal for those who follow the diet, or if you are entertaining people who are Low FODMAP and you need a meal to serve them. If neither apply to you, I promise it is still a delish meal to add to your regular recipes. The beef burgers are great by themselves on a bun for your fussy eaters or if you like your burgers full you can squeeze as many fillers as you like in with them. I have also included a simple and scrumptious accompaniment of wedges which are crispy on the outside and soft on the inside. Yum! Here’s what you need:
| Prep Time | 20 minutes |
| Cook Time | 25 minutes |
| Servings |
people
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Ingredients
Low FODMAP Friendly Beef Burgers
- 5 Burger Buns Low FODMAP buns from Bakers Delight
- 500 grams organic beef mince
- 1 organic zucchini grated
- 1 organic carrot grated
- 1/4 organic red capsicum finely diced
- 1 piece organic spring onions finely diced - green part only
- 1 tbs Organic Dijon Mustard
- 2 sprigs organic parsley finely diced
- salt to taste
- pepper to taste
- 1 organic egg
- 1 cup breadcrumbs use one FODMAP burger bun, this is optional but will help bind the patties better than without
- 70 g organic salad mix
- 1 organic cucumber sliced
- 1 organic tomato sliced
For the wedges:
- 3 small organic sweet potatoes cut into three centimetre thick wedges
- 4 organic potatoes cut into three centimetre thick wedges
- 1/2 cup organic olive oil
- salt to taste
- pepper to taste
Ingredients
Low FODMAP Friendly Beef Burgers
For the wedges:
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Instructions
- Preheat the oven to 180 degrees Celsius.
- Put the chopped wedges in a large bowl and pour the olive oil over them.
- Season with salt and pepper and mix the wedges with tongs until they are covered.
- Pour the wedges onto a tray and put into the oven. Cook for half an hour until crisp on the outside and a fork goes through them easily.
- While the wedges are cooking, mix the mince, egg, mustard, zucchini, carrot, capsicum, spring onion, parsley and bread crumbs together until well combined.
- With cupped, slightly wet hands, pat together burger patties (about eight large ones but you may want some smaller, children-sized ones) and place on a plate ready to cook.
- Press the burgers onto medium to high setting of the pan/BBQ and cook for a few minutes each side until cooked through.
- While they are cooking, prepare the fillings (cucumber, tomato, salad leaves) on a platter.
- Assemble the burger and serve with a side of wedges.
Recipe Notes
This went down a treat with my family as they could choose their own burger fillings and use their hands! I hope you enjoy the meal as much as we did.
