Low FODMAP Lamb Burgers with Tahini Sauce
Our recipe for Low FODMAP Lamb Burgers with Tahini Sauce and Feta Herb Salad shows you how delicious a burger can be without beef or a bun! This lamb burger gets its Mediterranean flavor from lots of fresh herbs – a combo of oregano, mint, dill and parsley – as well as feta, cumin, and of course, the star of the show, juicy ground lamb. Tahini is low FODMAP in small portions of 2 Australian tablespoons (30 g) according to Monash University. The tahini gets extended with water and lemon juice, in addition to Garlic-Infused Oil, so you get to use enough of it as the perfect condiment for our lamb burger.
Ingredients:
Tahini Sauce:
- ½ cup (112 g) tahini
- ¼ cup (60 ml) freshly squeezed lemon juice
- 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
- ¼ cup to 1/2 cup (60 ml to 120 ml) warm water
- Kosher salt
Lamb Burger:
- 1- pound (455 g) ground lamb
- 3 tablespoons finely chopped scallions, green parts only
- 1 tablespoon Garlic-Infused Oil, made with olive oil, or purchased equivalent, plus extra
- 1 tablespoon finely chopped flat leaf parsley
- 1 teaspoon finely chopped fresh mint
- 1 teaspoon finely chopped fresh oregano
- ½ teaspoon ground cumin
- Kosher salt
- Freshly ground black pepper
Salad:
- 2 cups (150 g) shredded lettuce, such as Iceberg or Romaine
- 1 cup (64 g) chopped scallions, green parts only
- ½ pint cherry tomatoes, halved
- 2 Persian cucumbers, ends trimmed and discarded, sliced thinly crosswise
- ½ red bell pepper, cored and cut into strips
- 1/3 cup (12 g) finely chopped flat leaf parsley
- 2 tablespoons chopped fresh dill
- 2- ounce (55 g) feta, crumbled
- A few black or green olives; optional
- Red Wine Vinaigrette; optional
Preparation:
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For the Tahini Sauce: Whisk together the tahini, lemon juice and oil and add enough warm water to make a flowable sauce. Taste and season well with salt; set aside. (After use, refrigerate any extra in an airtight container for up to a week. Re-stir before using).
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For the Lamb Burgers: In a mixing bowl, combine the lamb, scallions, 1 tablespoon oil, parsley, mint, oregano and cumin with a generous seasoning of salt and pepper. Use hands or a wooden spoon to combine well and form into 4 patties. Make an indentation in the middle of each patty. Heat a nonstick or cast-iron skillet over medium heat. Add a little of the extra oil just to coat the bottom and add burgers. Cook until charred on the outside and almost halfway cooked through, flip over and cook second side. Cook to your desired level of doneness.
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Meanwhile make the Salad: Simply toss the lettuce together with the scallions, tomatoes, cucumbers, bell pepper, parsley, dill and feta – and olives if using. Dress very lightly with Red Wine Vinaigrette or leave salad plain. Divide salad onto 4 plates.
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When burgers are done, place a burger on top of each mound of salad, drizzle each with 1/4 cup (60 ml) of Tahini Sauce and serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
- Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
- Lettuce: Romaine lettuce, has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
- Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.