FODMAP IT!™Lamb Burgers with Feta Tzatziki Sauce
Our Lamb Burgers are a new take on burgers, packed with lemon zest, mint, oregano and dill and garlic (from oil) and instead of the expected ketchup or mustard we top them with a low lactose yogurt based sauce enriched with salty feta cheese and shredded cucumbers.
Plain, with cheese, loaded, with or without a bun, burgers don’t even have to be based on beef, as this recipe for low FODMAP lamb burgers demonstrates.
I have been making lamb burgers for years; it is a favorite meat, but this variation is a FODMAP IT!™ version of one I first saw Anne Burrell make on The Food Network.
I am in the Test Kitchen every day working with food all day long and I am not easily inspired to copy a dish. When I saw these lamb burgers, however, I started salivating immediately.
Their FODMAPability and the fact that would be easy to make, but just a little different, and I knew I wanted to re-create them for you.
Shop for Fresh Ingredients
These lamb burgers are a bit fancy – you do need fresh herbs and will be making the sauce to go alongside – but once you have the ingredients at hand the process goes quickly.
You will have to pick up your ground lamb at the store, so buy the herbs at the same time, preferably the day you are preparing the recipe as freshness counts for all of these ingredients.
Make these on a weeknight, or for guests – this is definitely one of those recipes where No One will know it is low FODMAP “diet” food.
Recipe Sponsored By Fody Foods
FODMAP IT!™ Lamb Burgers with Feta Tzatziki Sauce
Burgers don't have to be beef! These lamb burgers are uber-juicy and easy to make. The yogurt based tzatziki sauce is an extra, but it is fantastic! You will want to eat it with a spoon.
Low FODMAP Serving Size Info: Makes 4 burgers; serving size 1 burger ?
- 1/4 (about 2 1/2 ounces 70 g) of an English hothouse cucumber, including peel
- 1 cup (245 g) lactose-free whole milk yogurt
- 2 tablespoons freshly chopped fresh dill
- 2 teaspoons finely chopped fresh mint
- 1 teaspoon Garlic-Infused Oil, made with olive oil, such as FODY Garlic-Infused Olive Oil
- 1 teaspoon freshly squeezed lemon juice
- 1 teaspoon white wine vinegar
- 3 ounces (85 g) feta, crumbled
- 1/3 cup (30 g) chopped scallions, green parts only
- 2 teaspoons Garlic-Infused Oil, made with olive oil, such as FODY Garlic-Infused Olive Oil
- 1 pound (455 g) ground lamb
- 2 tablespoons chopped fresh dill
- 1 tablespoon freshly chopped fresh mint
- 1 tablespoon freshly chopped fresh oregano
- 1 teaspoon lemon zest, finely textured; I use a Microplane
- 1/2 teaspoon freshly squeezed lemon juice
- Pinch of red pepper flakes
- Kosher salt
- Freshly ground black pepper
- 4, gluten-free low FODMAP buns
- Handful of baby spinach
For the Feta Tzatziki:
- Grate the cucumber, peel and all, on the largest holes of a box grater. Gather up in several layers of paper towels or a clean tea towel and squeeze firmly over the sink; a lot of liquid will emerge and you want the cucumber shreds as dry as possible. Dump the shreds into a mixing bowl. Add the yogurt, dill, mint, Garlic-Infused Olive Oil, lemon juice and vinegar and stir together to combine. Stir in the feta. The sauce is ready to use or may be refrigerated overnight in an airtight container. If any liquid gathers on the top during storage, simply pour it off, give the sauce and it will be ready to use.
For the Burgers:
First plan on how you want to cook the burgers. They cook beautifully in a cast-iron pan, but if you are so inspired you can build a hardwood fire and the burgers will take on a new smoky dimension, in which case make a medium heat fire while you make the patties.
- Heat a skillet over low-medium heat, add the Garlic-Infused Oil ands sauté the chopped scallions for a few minutes, until softened, but not browned - about 3 minutes. Cool.
- Place lamb in a mixing bowl and add the cooled sautéed scallions, dill, mint, oregano, lemon zest, lemon juice, red pepper flakes, season well with salt and pepper and combine well. Shape into 4 patties.
- Have your fire ready or heat your heavy pan indoors over medium to medium-high heat. Cook the patties for about 3 to 4 minutes on each side, until crusty brown on the outside and just cooked or even a bit pink on the inside. Toast your buns meanwhile, if you like. When the burgers are finished cooking, allow them to sit for a minute to let the juices redistribute then pile on the buns with a few pieces of baby spinach, top with Feta Tzatziki Sauce, the top bun and serve. You might have sauce leftover, but it is so yummy, you won’t mind. You can use it as a dip for raw or steamed vegetables, if you like
- Remember, the low FODMAP diet is NOT a dairy-free diet. It is, however, lower in lactose. The feta and yogurt used in this recipe, when eaten in the suggested serving sizes, is compliant with the diet - even for the Elimination Phase.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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