I love homemade veggie burgers! They are tasty, filling and easy to put together. You just need to watch out for the right quantities to be able to hold everything together into beautiful patties. Besides being low FODMAP, these Eggplant and Herbed Millet Veggie Burgers also happen to be gluten free.
To make a veggie burger you normally need a generous quantity of beans or pulses such as black beans, lentils or chickpeas. We low FODMAPers have to watch out for these foods, as we are only allowed to eat a small portion of them.
For this veggie burgers recipe I used:
- millet – low FODMAP and a wonderful binder
- eggplant – a classic mediterranean vegetable full of flavor and great for your health
- canned chickpeans – a low FODMAP safe ammount
- herbs, lime and cumin – for a fresh eastern mediterranean taste
Eggplant and Herbed Millet Veggie Burgers
Delicious eastern mediterranean inspired low FODMAP veggie burgers recipe with eggplant and herbed millet. Also gluten free.
Servings: 4 burgers
Ingredients
- 2 cups | 150g | eggplant* diced in small squares
- 4 tbsp olive oil + more to lightly fry
- 1/2 cup | 84 g canned chickpeas*
- 1/2 cup | 90 g millet
- 1 cup | 200 ml water
- Pinch of salt
- 1/2 cup | 12 g chopped fresh parsley
- 1/4 cup | 12 g scallions green tops only, chopped
- 1 tbsp fresh mint optional
- Zest of 1/2 lime or small lemon
- 2 tbsp lime juice or lemon
- 1/2 tsp cumin
- 1/2 tsp salt
- Pinch of black pepper
- 2 tbsp rice flour or any other low FODMAP flour of your choice
Instructions
- Place the millet in a saucepan with boiling water and add the salt. Lower the heat, cover the pot and simmer until the millet is cooked, but still chewy (about 15 minutes). Stir with a fork, to loosen the grains and set aside.
- In the meantime, heat a large non-stick pan over medium high heat with the olive oil, add the eggplant and cook until golden and tender, about 10 minutes.
- In a large mixing bowl, combine millet with herbs, lime juice and zest, and pepper.
- Add chickpeas to a food processor and process on pulse until ground. Transfer them to the large mixing bowl with the herbed millet. Add the cooked eggplant, salt, cumin, egg and flour and mix together with your hands until well combined.
- Divide the mixture into 4 big patties.
- Add enough olive oil to a pan to just coat the bottom (not a lot). Add the veggie burgers and cook until golden crust forms, about 5 to 6 minutes, then flip to the other side and cook until golden.
- Serve as is or with a salad.
Notes
*Low FODMAP serving per meal:
Eggplant: 1 cup/ 75 g (sorbitol)
Chickpeas: 1/4 cup/ 42 g, canned (GOS) So it's safe to eat one veggie burger
Eggplant: 1 cup/ 75 g (sorbitol)
Chickpeas: 1/4 cup/ 42 g, canned (GOS) So it's safe to eat one veggie burger
Tried this recipe?Mention @my_gut_feeling or tag #mygutfeeling!
Recipe in Portuguese:
Hambúrgueres Vegan de Millet e Beringela
Deliciosa receita de inspiração mediterrânica, de hambúrgueres de millet e beringela, aromatizados com ervas aromáticas. Low FODMAP, vegan e sem glúten.
Servings: 4 hambúrgueres
Ingredients
- 150 g | 1 beringela média* cortada em cubos pequenos
- 4 colheres de sopa azeite + um pouco para fritar ligeiramente
- 84 g grão-de-bico em lata*
- 90 g | 1/2 chávena de millet
- 200 ml | 1 chávena de água
- Pitada de sal
- 12 g de salsa fresca picada
- 12 g de cebolinho picado
- 1 colher de sopa de menta fresca opcional
- Raspa de 1/2 lima ou limão pequeno
- 2 colheres de sopa de sumo de lima ou limão
- 1/2 colher de chá de cominhos
- 1/2 colher de chá de sal
- Pitada de pimenta preta
- 2 colheres de sopa de farinha de arroz ou qualquer outra farinha low FODMAP à sua escolha
Instructions
- Coloque o millet numa panela com água a ferver e adicione o sal. Reduza o lume, tampe a panela e deixe cozinhar até que o milllet esteja cozido (aproximadamente 15 minutos). Mexa com um garfo, para soltar os grãos e reserve.
- Enquanto isso, aqueça o azeite numa frigideira grande anti-aderente em lume médio-alto, adicione a beringela e cozinhe até ficar dourada, cerca de 10 minutos.
- Numa tigela grande, misture o milllet com as ervas aromáticas, a pimenta e o sumo e as raspas de lima.
- Triture o grão-de-bico num processador de alimentos. Transfira para a tigela grande com o millet e as ervas. Adicione a beringela, sal, cominhos e farinha e misture bem com as mãos até obter uma pasta homogénea.
- Divida a mistura em 4 partes iguais e forme hambúrgueres com as mãos.
- Adicione azeite suficiente para cobrir o fundo da frigideira (não muito). Adicione os hambúrgueres vegetarianos e cozinhe até obter uma crosta dourada, cerca de 5 a 6 minutos. De seguida, vire e deixe cozinhar o outro lado até dourar.
- Sirva simples ou com uma salada.
Notes
* Quantidades recomendadas por refeição na dieta low FODMAP:
- Beringela: 75 gr (Sorbitol)
- Grão-de-bico em lata : 42g (GOS)
Tried this recipe?Mention @my_gut_feeling or tag #mygutfeeling!
These sound divine! I can’t wait to try them, although I don’t eat oil so I’ll sauté in broth and use a vegan egg substitute. Thanks so much for sharing this low-bean veggie burger! 🙂
Thank you, Lee 🙂 I would do that with the eggplant and simply grill the burgers, otherwise they could crumble. Hope you like them 🙂
These recipes look fab Joana, I am new to the Fodmap diet after a year of exhausting bloating and abdominal spasms, it hasn’t made a huge difference yet but having access to recipe ideas will make it much easier to persevere with! I’m a real foodie and love both cooking and eating out, so it’s been a challenge working out what to cook with such a limited range of ingredients compared to normal, so thank you for providing such a great resource,
Lynne x
Hi Lynne! Thank you for your nice comment 🙂 Hope this diet helps you manage your symptoms. It’s funny but sometimes limitations boost our creativity and great (and tasty) things can happen in the kitchen 😉