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Low FODMAP and Gluten Free Recipe - Veggie burger with pickled carrot slaw


2 tsp vegetable oil, plus extra for frying

1 tbsp garlic infused oil

2 small potatoes, peeled and diced

1 red pepper, deseeded and diced

1 zucchini, grated

150g cooked quinoa

1 large carrot, grated

1 egg, beaten

2 tbsp chopped coriander

1 tbsp chopped chives

zest 2 limes

4 tbsp rice flour, plus extra for dusting

For the carrot slaw

1 large carrot, thinly shredded

2 tbsp rice wine vinegar

1 tsp golden caster sugar

To serve

2 tbsp mayonnaise

1 tbsp chili paste

4 gluten free burger buns, lightly toasted

2 handfuls rocket or spinach leaves


In a medium frying pan, heat 2 tsp vegetable oil. Add the pepper and zucchini, season and fry until everything is soft, about 5 mins.

Put the potatoes in a microwaveable bowl, cover with cling film and microwave on high for 5-6 mins until soft.

Mash the potatoes, then add to the pan with the zucchini mix. Tip into a large mixing bowl and leave to cool.

Add the quinoa, carrot, egg, coriander, chives, lime zest, rice flour and some seasoning. Mix with your hands, then form into four large burgers. Sprinkle with rice flour and chill for 30 mins to firm up.

Put the carrots in a small bowl with the vinegar, sugar and 1 tsp salt. Cover and leave to pickle until ready to eat. Mix the mayonnaise with the chili paste.

Heat a frying pan and pour in a thin coating of oil. Fry the burgers on a medium-low heat to allow the centre to cook slowly. When browned, after about 7 mins, gently flip over and cook for the same time on the other side. Drain the pickled carrots and toast the gluten free buns.

Brush the gluten free buns with the chili mayo. Layer on the spinach or rocket, burgers and the carrot slaw.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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