I had a great time making these veggie burgers because I just love veggies, and I love vegan recipes, even though I am not a vegan. If veggies are on the menu, I am definitely more eager to eat them as well as fruits, nuts, seeds – all the whole foods that help to keep us healthy and make us feel great before, during and after we eat. On a side note, I am reading a really great book right now called The Reducetarian Solution (“The kind of book that’s worth reading more than once.” – Mark Bittman, New York Times). This book is for you if you enjoy going “meatless” and want other people within your social circles to do the same. Cutting down on meat consumption is so much better for our health and the environment. Sometimes when we have Irritable Bowel Syndrome (IBS) or other digestive issues, meat can be troublesome as it is harder to digest. The low-FODMAP diet thankfully has many vegetarian and vegan foods/meals you can make at home. And now….(drum roll)…Welcome to my recipe for my amazing Low-FODMAP Butternut Squash and Lentil Veggie Vegan Burgers!
I developed this recipe out of a personal need and love for veggie burgers but also because I know many veggie burgers available in the frozen section of our grocery stores contain high-FODMAPs such as onion, onion powder, dried onions, garlic, garlic powder, black beans, other beans, mushrooms, and other high-FODMAPs. This recipe makes for a delicious and satisfying low-FODMAP burger that you can make easily. You’ll love the subtle sweetness of the butternut squash, the heartiness of the lentils and the flavors imparted by the spices.
If you don’t like your food spicy at all, just don’t use the cayenne pepper below. On your second go around of making this recipe, try a different combination of herbs and spices, or make it an Italian burger by keeping the oregano, but adding basil, parsley, black pepper and top with low-FODMAP pasta sauce and melted vegan cheese or mozzarella.
Low-FODMAP Butternut Squash and Lentil Veggie Burgers (Vegan)
Serves 4 – *Stick to 1 burger to keep your meal low in FODMAPs
- 1 cup butternut squash, cubed and roasted
- 1 flax egg
- 1 cup boiled lentils
- 1/3 cup cooked quinoa
- 3/4 cup gluten free panko bread crumbs
- 1/2 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon cumin powder
- 1/8 teaspoon salt
- baby spinach (optional for topping)
- Chosen Foods Coconut Oil Mayonnaise (optional condiment – I love this mayo!)
Time saver tips:
- Buy butternut squash that is already prepared and cut up at your local grocery store.
- If necessary, buy canned lentils instead of boiling your own. Just be sure to drain and then rinse before using to allow the FODMAPs, which have leached out into the water in the can, to be washed off the lentils.
Good to know:
- A low-FODMAP serving of butternut squash is a 1/4 cup diced
- A low-FODMAP serving of boiled lentils is a 1/4 cup
- Roast Butternut Squash: Preheat oven to 400°F (200 degrees C). Line a baking sheet with tin foil. Place butternut squash on foil and spray with olive oil and sprinkle on salt. If you don’t have olive oil spray, add squash to a bowl with a ½ tablespoon olive oil and toss with salt.
- Roast squash in preheated oven until squash is tender and lightly browned, 25 to 30 minutes. Flip pieces over halfway through baking.
- Make flax egg by adding 1 tablespoon whole flax seed to a small bowl and then add in 2 1/2 tablespoons water. Whisk together until well combined, then place in the fridge to set for 15 minutes.
- In a medium bowl, add lentils, butternut squash, and breadcrumbs, stir to combine with a fork or spoon, pressing down as you go.
- In a small bowl, add oregano, cayenne, cumin and salt, and stir to combine. Add to bowl of veggie burger mixture along with flax egg. Stir everything well again to combine.
- Form mixture into 4 balls, then gently flatten to make patties.
- In a pan set to medium-high heat, add olive oil spray. Add patties and cook for 4-6 minutes on each side or until golden. Serve on gluten-free, low-FODMAP bread along with low-FODMAP toppings of choice.
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“Be Good to Yourself and Your Gut!” ~ Colleen Francioli