Low FODMAP Falafel Burgers | FODMAP Friendly Recipe Of The Week

 

Falafels are notorious for containing high FODMAP ingredients, and bread? Most of us FODMAPpers wouldn’t dream of eating a whole bread roll.

That’s all about to change with our falafel burger recipe, featuring Helga’s newly certified low FODMAP gluten free bread rolls.

Serves: 4

Ingredients:

• Falafels
  • 1 cup lentils, drained and rinsed
  • 2 carrots, grated
  • 1 zucchini, grated
  • 1 cup cooked brown rice
  • ¼ cup low FODMAP flour – we love Lofo Pantry’s certified flours
  • 1 cup fresh parsley, chopped
  • Juice of 1 lime
  • 2 tablespoons garlic infused extra virgin olive oil (+ extra to grease) – we love Cobram Estate’s certified varieties
  • 1 teaspoon paprika
  • 2 teaspoons onion replacer – we love FreeFOD’s certified onion replacer
  • Salt and pepper to taste
• 4 Helga’s gluten free bread rolls
• 4 slices cheddar cheese
• 2 tomatoes, sliced
• Lettuce leaves
• Low FODMAP mayonnaise – we love Lowy’s certified mayonnaise

 

Method:

1. Preheat oven to 190 degrees Celsius
2. Prepare falafels: place all falafel ingredients in a food processor (ensuring lentils are drained and rinsed well) and blend until a smooth consistency is reached (adding very small amounts of water if the mixture is too dry)
3. Line a baking tray and grease with olive oil
4. Shape a spoonful of mixture at a time into a ball and press into a patty shape before placing on the tray and drizzling with oil
5. Bake for approx. 15 mins or until nicely browned
6. Prepare rolls: slice rolls in half and fill with lettuce and tomato
7. Place cooked falafels on top of salad fillings, place a slice of cheese on top of falafel to melt and add a dollop of low FODMAP mayo

Enjoy!