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Energy Boosting Veggie Burgers - vegan, gluten free, dairy free, low fodmap #vegan #glutenfree #dairyfree #lowfodmap #joyssimplefoodremedies

Energy Boosting Veggie Burgers


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 40 mins
  • Cook Time: 35 mins
  • Total Time: 1 hour 15 mins
  • Yield: 4 burgers
  • Category: burger, vegetarian, vegan, low fodmap, gluten free, dairy free

Description

A veggie burger packed to the brim with real-food energy boosting ingredients!


Ingredients

  • 1 block of firm or extra firm tofu
  • 1 Tbsp extra virgin olive oil
  • 1 cup chopped green onions, only the top green part (about 8 green onions)
  • ¼ tsp kosher salt
  • 1 tsp dried oregano
  • 1 carrot, grated
  • 1 cup swiss chard, finely chopped
  • ½ bell pepper, chopped
  • ½ cup finely chopped walnuts
  • 1 Tbsp low sodium soy sauce (or tamari for low FODMAP or gluten free)
  • 1 Tbsp dijon mustard
  • 1 Tbsp almond butter
  • ¼ tsp black pepper
  • ½ cup grapes

Instructions

  1. Press the tofu for about 30 minutes by placing between to paper towel lined plates and resting something heavy (cook books or cans usually work) on top of the plate.
  2. While the tofu is pressing, you can get the rest of the burger mix ready.
  3. Pulse the carrots and bell pepper a food processor fitted with a sharp s-blade a few times until the veggies are chopped.
  4. In a large skillet, heat the olive oil over medium high heat. Add the green onions, oregano, and salt and cook for about 5 minutes, stirring occasionally.
  5. Mix in the carrots and bell pepper and cook for another 5 minutes, stirring occasionally.
  6. Place this vegetable mixture in a bowl and set to the side.
  7. Preheat the oven to 375 degrees Fahrenheit.
  8. Place the pressed tofu in the food processor and pulse a few times. Next, add the cooked vegetables, swiss chard, soy sauce (or tamari), dijon, almond butter, and black pepper. Pulse until the mixture is combined.
  9. Line a baking sheet with parchment paper.
  10. Shape the tofu mixture into 4 patties and place on the prepared baking sheet.
  11. Add the grapes to the baking sheet and roast the burgers and the grapes at 375 for 35-40 minutes, or until the burgers are firm.
  12. Serve on your favorite whole grain bun, gluten free bun if necessary (or my fav…on a bed of greens) and top with fresh basil, dijon mustard and the roasted grapes.

Notes

This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines.

Please make sure to pay attention to your body and eat foods that make you feel your best 🙂

This recipe is easily doubled, and you can freeze the burgers once cooled.

Nutrition

  • Serving Size: 1 burger
  • Calories: 280
  • Sugar: 3 g
  • Sodium: 247 mg
  • Fat: 21 g
  • Saturated Fat: 2 g
  • Carbohydrates: 12 g
  • Fiber: 4 g
  • Protein: 14 g