Low FODMAP Vegetarian Sweet Potato Burgers | FODMAP Friendly Recipe Of The Week

 

We all love a good burger!

If you feel like you’re missing out on the Low FODMAP diet, then we have the recipe for you!

These low FODMAP veggie burgers have a delicious sweet potato, quinoa and haloumi patty. They can easily be made vegan too, for a meal everyone can enjoy.

The best part is that the burger buns are FODMAP Friendly certified from Tip Top.

Tip Top Burger Thins are an easy, lighter and thinner way to hold your favourite burger fillings and make for the perfect balance of bun and fillings for the most flavoursome burgers.

You can find Burger Thins at Woolworths, Coles and independent stockists across Australia.

See the recipe below for your next burger night in or barbecue with friends!

 

 

Low FODMAP Vegetarian Sweet Potato Burger Recipe

 

Ingredients:

• 1 ½ cups sweet potato (approx. 1 ½ medium sweet potatoes or 1 large)
• ½ cup quinoa, rinsed well under cold water
• 1 carrot, grated
• 100g haloumi, grated*
• 1 tablespoon green tops of spring onion, finely chopped
• 1 egg*
• 2-3 tablespoons rice flour
• 1 teaspoon smoked paprika
• 1 tablespoon coriander (cilantro), finely chopped (optional)
• Salt and pepper
• Extra virgin olive oil
• 4 -6 Tip Top Burger Thins

Low FODMAP fillings of your choice, we suggest:

• Cos lettuce leaves
• Sliced tomato
• Sliced avocado (1/8 avocado per serve)
• Alfalfa sprouts
• Low FODMAP condiments such as mustard, Lowy Mayo, Casa de Sante Salsa

 

*Vegan option:

• Swap haloumi for 1-2 tablespoons nutritional yeast
• Omit the egg and substitute with 2 teaspoons chia seeds soaked in 1 tablespoon water for 10 minutes if needed to bind the mixture together

 

Method:

1. Preheat the oven to 200C.

2. Slice the sweet potatoes in half lengthways and place on a baking tray flat side down.

3. Bake until they are soft and sticky, approximately 40 minutes.

4. While the potatoes are baking, cook the quinoa by placing it in a small pot with 1 cup water. Bring to the boil, then cover, turn down to a simmer for 12 minutes or until just cooked. Strain off any excess water and fluff up the quinoa with a fork.

5. Once the sweet potato flesh is soft and cooked, remove the skins and spoon the flesh into a large bowl.

• If you would like to re-purpose the potato skins, they can be drizzled with olive oil, seasoned with salt and pepper and put back in the oven for 10-15 minutes to form crisps.

6. In the large bowl add the cooked quinoa, grated carrot and haloumi, egg, spring onion tops, rice flour, paprika and coriander (if using), and mix to combine. Season with salt and pepper (about ¼ teaspoon of each). The mixture should be soft, add more rice flour (1 tablespoon at a time) if needed until you can form patties. Shape the mixture into 4 large or 6 small patties.

7. You can fry these burgers or bake them in the oven.

If frying; heat a large saucepan over medium-high heat with 1 tablespoon olive oil. Once hot, add the patties and cook for 3 minutes on each side or until lightly brown.

If baking; drizzle olive oil lightly over a lined baking tray, place patties on the tray and bake at 180C for 15 minutes, then flip patties over and bake for a further 5 minutes.

8. Assemble on Tip Top Burger Thins prepared plain or toasted, with Low FODMAP toppings of your choice (see our suggestions above).

 

 

Tip Top Burger Thins are an easy, lighter and thinner way to hold your favourite burger fillings and make for the perfect balance of bun and fillings for the most flavoursome burgers.

You can find Burger Thins at Woolworths, Coles and independent stockists across Australia.