Low FODMAP Eggplant and Herbed Millet Veggie Burgers

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I love homemade veggie burgers! They are tasty, filling, and easy to put together. You just need to make sure you have the right amount of ingredients so the patties stay as patties. Besides being vegetarian, these burgers also happen to be gluten free, lactose free, and low FODMAP.

To make a veggie burger you normally need a generous quantity of beans, 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 recipe I used a small amount of chickpeas and tried to balance it with the millet, which is a wonderful binder. To make the patties more flavorful, I added herbs, lime and cumin, giving them a fresh eastern Mediterranean taste, where the eggplant is also queen!

Further Food Nutritionist Commentary:

Millet is a gluten-free grain that not only adds texture and binding to these burgers, but also a good dose of hunger crushing fiber, vitamins, and minerals such as magnesium, phosphorus, and B vitamins to help keep you energized and regulate metabolism.

These burgers are also a good source of plant-based protein and calcium, making them a suitable main dish for those following a vegetarian diet, or simply looking to decrease their intake of meat or animal products.

By Emily Cooper
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Low FODMAP Eggplant and Herbed Millet Veggie Burgers

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 4

Ingredients

½ cup millet grain
2 cup/1 medium eggplant, diced in small squares
4 tablespoons olive oil + more to lightly fry
1/2 teaspoon of salt
½ cup chopped fresh parsley
¼ cup green onions (green tops only), chopped
1 tablespoons fresh mint (optional)
Zest of ½ lime (or small lemon)
2 tablespoons of lime juice (or lemon)
Pinch of black pepper
½ cup canned chickpeas
½ teaspoons cumin
1 egg
2 tablespoons rice flour (or any other gf flour of your choice)

Instructions

  1. 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.
  2. 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.
  3. In a large mixing bowl, combine millet with herbs, lime juice and zest, and pepper.
  4. 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.
  5. Divide the mixture into 4 big patties.
  6. 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.
  7. Serve as is or with a salad.
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.

Nutrition Information

Per Serving:
Calories: 118; Total Fat: 2 g; Saturated Fat: 0 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Cholesterol: 47 mg; Sodium: 371 mg; Potassium: 211 mg; Carbohydrate: 19 g;  Fiber: 4 g; Sugar: 1 g; Protein: 5 g
Nutrition Bonus:
Vitamin C: 9%; Vitamin A: 3%; Iron: 5%; Calcium: 13%;
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One thought on “Low FODMAP Eggplant and Herbed Millet Veggie Burgers

  1. Lauren

    These are delicious. I’ve made them a few times now and find them extremely flavourful and hearty. Thanks for a great recipe!

    Reply

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