low fodmap vegetarian quinoa burgers with spinach - karlijnskitchen.com

Vegetarian quinoa burgers with spinach (low FODMAP, gluten-free)

I wanted to experiment with making vegetarian burgers from scratch, as most vegetarian burgers in the supermarket are not low FODMAP. I decided to use quinoa as a basis and to add other ingredients that I like to it and that turned out pretty well. I ate the vegetarian quinoa burgers with some veggies on the side, but you can serve them on a (low FODMAP) burger bun too.

You can vary this recipe as you prefer, replace the vegetables I used with other low FODMAP veggies and you’ll have a totally different burger. As long as the basis stays the same. Notice that the burgers contain spinach. You can reheat spinach, but it is important that you cool down the burgers quickly after heating them for the first time and store them in the fridge at all times. You can also freeze them right after cooling down. Store the burgers in the fridge for a maximum of two days.

What do you need (for 9-10 burgers)

  • 200 g quinoa
  • ½ stock cube (check the ingredients for FODMAPs)
  • 50 g fresh spinach
  • 100 g canned mushrooms, drained and rinsed (contrary to normal mushrooms, canned mushrooms are low FODMAP up to about 150 g per portion)
  • 1 egg
  • 50 g grated cheese
  • Paprika powder
  • Oregano
  • Pepper and salt

How to prepare the vegetarian quinoa burgers

  1. Boil the quinoa according to the instructions on the package and add ½ stock cube while boiling the quinoa.
  2. Drain the quinoa and leave to cool for a bit.
  3. Cut the spinach into smaller pieces and cut the mushrooms into smaller pieces too.
  4. Put the quinoa into a bowl and add the egg, spices, cheese and vegetables. Knead everything together with your hands and form the mixture into 9-10 burgers.
  5. Heat some oil or baking spray in a pan. Fry the burgers with several at a time in about 10 minutes, until they got a nice crust. Flip them over during the baking time.
  6. Good to eat with some vegetables on the side or on a bun with homemade fries.
  7. If you want to reheat the burgers, pay attention that they contain spinach. You can reheat spinach, but it is important that you cool down the burgers quickly after heating them for the first time and store them in the fridge at all times. You can also freeze them right after cooling down. Store the burgers in the fridge for a maximum of two days.

Enjoy!

Will you let me know if you make my recipe for vegetarian quinoa burgers? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen

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low fodmap vegetarian quinoa burgers with spinach - karlijnskitchen.com

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vegetarische quinoa burgers met spinazie - karlijnskitchen.com

Vegetarian quinoa burgers with spinach (low FODMAP, gluten-free)


  • Author: Karlijn
  • Total Time: 30 mins
  • Servings: 10 1x

Description

Simple vegetarian quinoa burgers with spinach. These burgers are low FODMAP and gluten-free. Good on a burger bun, but also just on the side.


Ingredients

Scale
  • 200 g quinoa
  • ½ stock cube (check the ingredients for FODMAPs)
  • 50 g fresh spinach
  • 100 g canned mushrooms, drained and rinsed (contrary to normal mushrooms, canned mushrooms are low FODMAP up to about 150 g per portion)
  • 1 egg
  • 50 g grated cheese
  • Paprika powder
  • Oregano
  • Pepper and salt

Instructions

  1. Boil the quinoa according to the instructions on the package and add ½ stock cube while boiling the quinoa.
  2. Drain the quinoa and leave to cool for a bit.
  3. Cut the spinach into smaller pieces and cut the mushrooms into smaller pieces too.
  4. Put the quinoa into a bowl and add the egg, spices, cheese and vegetables. Knead everything together with your hands and form the mixture into 9-10 burgers.
  5. Heat some oil or baking spray in a pan. Fry the burgers with several at a time in about 10 minutes, until they got a nice crust. Flip them over during the baking time.
  6. Good to eat with some vegetables on the side or on a bun with homemade fries.
  7. If you want to reheat the burgers, pay attention that they contain spinach. You can reheat spinach, but it is important that you cool down the burgers quickly after heating them for the first time and store them in the fridge at all times. You can also freeze them right after cooling down. Store the burgers in the fridge for a maximum of two days.
  • Prep Time: 30 mins

 

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12 Comments

  • D DL says:

    Can you recommend a replacement for the mushrooms?

  • D DL says:

    I am wondering what would provide the bulk that mushrooms do. Tomatoes are so liquidy. Maybe I’ll try shedding zucchini and removing the excess moisture. Thanks! Can’t wait to try your recipe. 🙂

  • Mara says:

    Karljin I cannot thank you enough for this recipie! I as recently diagnosed as highly fructose intolerant and have just stared the low fodmap diet. I am a horrible cook and was very anxious about the whole thing. Most of the recipes I’ve tried since starting I’ve failed, but this one worked a great and was so delish!
    Thanks so much again 🙂

  • Jade says:

    Is it 200g of dry Quinoa or cooked? And how would you recommend cooling the burgers down quickly after cooking?

    Thanks!

  • Jolien says:

    Hoe zorg jij er voor dat die niet uit elkaar brokkelen? Ik krijg ze gewoon niet omgekeerd in m’n pan zonder dat ze uit elkaar vallen…

    • Je kunt een klein beetje water toevoegen als je de burgers maakt zodat het mengsel iets plakkeriger is. En verder probeer ik ze niet te vaak om te draaien en doe ik zo voorzichtig mogelijk.

  • Amber says:

    So eat 9-10 burgers in 2 days?

    • Karlijn says:

      You can make half of the recipe if you don’t want to make so many burgers. And as said in the recipes, you can also easily freeze them for later use 🙂

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