A plant based burger patty that’s packed with the goodness of low histamine and low FODMAP veggies; carrots and broccoli. Ideal for added nourishment at summer BBQs whilst still following several elimination diets.
What ingredients do I need to make these carrot and broccoli burgers?
Carrots: to keep these packed with healthy veggies – these are finely diced to cook quicker
Broccoli florets: nourishing green veggie for flavour and health benefits – these are chopped into small florets to cook quicker
Fresh flat leaf parsley: this is finely chopped to add a delicious summery flavour that pairs beautifully with carrots and broccoli
Nutritional yeast flakes: for a cheesy, umami flavour
Lemon juice: for a balancing acidic tartness – this can be replaced with distilled vinegar to be lower in histamine
Salt and black or white pepper: for flavour
Oat flour: blended with gluten free oats to ensure it’s gluten free, to bind the burgers together
To serve:
Gluten free and vegan brioche buns: to enjoy as a classic burger
Vegan mayonnaise: the perfect condiment for burgers
Beef tomato: sliced up to serve like a traditional burger
Lettuce leaves: a low histamine and FODMAP option to add a little crunch!
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Is this low FODMAP suitable?
This recipe is low FODMAP according to Monash University
Are these low histamine?
If you omit the lemon juice and replace it with distilled vinegar, these would qualify as low histamine according to the SIGHI list.
What do you mean by gastroparesis friendly?
These are labelled as gastroparesis friendly, the vegetables are very well cooked and the patties are soft, but it depends on the phase of flare up (check out my step ladder strategy and phases of gastroparesis here) that you’re at and whether you tolerate all ingredients personally. Most of these ingredients are typically gentle on the tummy but remember this will always vary from person to person.
How to make:
Simply boil the carrots (bottom layer) and broccoli (top layer) together, then drain.
Add the other ingredients and mash in the saucepan.
Scoop out the batter and form patties on to a tray lined with parchment paper.
Bake, then serve with a bun and all the burger trimmings. I recommend serving these with these homemade oven fries or chips.
How to store:
Store baked patties in an airtight container for up to 3 days and reheat till fully piping hot before enjoying.
Carrot and Broccoli Burgers
SEASON Summer, Spring, Winter, AutumnEquipment
Ingredients
- 2 cups carrots
- 2 cups broccoli florets
- 1/3 cup fresh parsley chopped
- 2 tbsp nutritional yeast flakes
- 2 tsp lemon juice
- 1 1/2 tsp fine salt
- 1/16 tsp black pepper
- 1 1/2 cups oat flour blended with gluten free oats
To Serve
- 6 gluten free, vegan brioche buns
- 1 tbsp vegan mayonnaise
- 1 beef tomato sliced
- 20 grams lettuce leaves
Instructions
- Preheat the oven to 190°C (fan). Dice the vegetables. In a small saucepan fully immerse the carrots (first layer) then broccoli in water and boil on a medium to high heat with a lid on for 7-10 minutes. Meanwhile, chop the parsley.
- Sieve out the water and mash with a fork or potato masher. Pour in chopped parsley, lemon juice, nutritional yeast, salt, and white pepper and continue to mash together. Stir through the oat flour until a sticky dough forms. Line a baking tray with parchment paper, grease with a drizzle of oil, and divide the mixture into six spheres pressed down into circular patties spaced over the tray. You may like to use a medium batter scoop for ease. it will divide into two scoops per patty. Rinse and then shake your fingers (so they’re ever so slightly wet) when pressing down the patties to stop them being so sticky.
- Bake for ~20-30 minutes at 190°C (fan) until ever so slightly golden and crispy on the top. Serve as a classic burger with brioche buns, mayonnaise, sliced avocado and large sliced tomatoes.
Do the mashing and divide into patties seated at the dining table or at a high stool by the countertop to conserve energy.
