Today’s recipe is for all you FODMAPers out there who are also committed to living a plant-based lifestyle. The low FODMAP diet can be quite restrictive, especially in the elimination phase. Add on top of that other dietary restrictions and healing your gut can become quite the feat!
This yummy burger recipe will bring you right back to the warmer weather. Burgers don’t have to be saved only for summertime though 😉 This one is great because everything can come together in the comfort of your warm kitchen, no outdoor grilling necessary! We love what Sharon Rosenrauch of The FODMAP Friendly Vegan is doing over on her site, so be sure to check her out for some more FODMAP friendly vegan inspiration.
Who says vegans can’t have burgers?! Even meat lovers will be asking to try one of these colourful hearty burgers once they lay eyes on it! The pumpkin buns are exactly what you want in a good burger bun: soft, filling, colourful and (unlike most vegan buns), they actually hold the burger together instead of breaking into pieces under the pressure of fingers. They are quick and easy to make and taste absolutely divine. Best of all, they can be used with all kinds of patties and are so versatile! What are your favourite low FODMAP burger toppings? Share with us in the comments below!
Low FODMAP Vegan Eggplant Burgers with Macadamia Cream Cheese
Makes: 6 burgers
Time: 1 hour
INGREDIENTS
For the buns:
1 1/2 cup gluten-free flour + extra for dusting (I’ve used rice & gluten-free oat flour, both with success)
1 tsp Himalayan sea salt
1/2 cup soy milk (made with soy protein) or almond milk
3 tbsp extra virgin coconut oil, melted
3 tbsp pumpkin puree (simply steam some peeled & deseeded pumpkin & mash with a fork)
1 tsp coconut sugar (or stevia equivalent)
1 tbsp yeast (omit if intolerant)
for brushing: 1 tbsp coconut oil + 1 tbsp soy milk + pinch sugar
about 1 tbsp pumpkin seeds (lightly toasted)
For the filling:
2 small eggplants
2 large tomatoes
1/2 cup macadamia cream cheese (simply blend macadamias with some filtered water, nutritional yeast & salt in a high speed blender)
1/2 cup spinach pesto (simply blend some spinach, homemade vegetable stock & pumpkin seeds in a high speed blender)
washed coral lettuce or baby spinach (1 cup)
a few sprigs of fresh basil
INSTRUCTIONS
Preheat an oven to 220*C.
Combine the gluten-free flour and salt in a medium-sized bowl.
In a small saucepan, heat the milk until warm (but not boiling!). Add the pumpkin puree & combine until “dissolved”, then add the olive oil, sugar/sweetener, and yeast. Stir to combine.
Add heated milk mixture to the gluten-free flour. With a wooden spoon, mix until combined. Turn the heat off and allow to cool for a few minutes.
Dust your counter top with some extra flour. Knead the dough for about 5 minutes, until the dough is elastic and no longer sticky – you might need an additional 2-3 tbsp flour. Add milk/flour as needed.
Place the dough in a clean bowl, cover with foil, & allow to stand for 15 minutes (the yeast and flour will congeal).
Line a baking tray with baking paper. Divide the risen dough into 6 even pieces & roll into balls (you may want to dust your hands with flour), then place them on the tray with at least 6 cm space between them to allow room for them to expand as they bake.
Flatten the rolled balls with your palm and correct the shape to make circular buns.
Cover again & allow to rise for 10 minutes.
Combine the ingredients for brushing and mix until well combined. Brush the buns with the mix & sprinkle with pumpkin seeds.
Place the tray in the oven and bake for 20 minutes.
Allow the buns to cool on a rack before slicing.
Fill the buns with your favourite FODMAP friendly ingredients – I like roasting thick slices of eggplant in some coconut oil & sea salt, then placing a large slab of this “eggplant steak” on my bun along with a thick juicy slice of tomato, and a few generous dollops of macadamia cream cheese & spinach pesto. Viola!