- 1 small onion (1/3 c.), finely chopped**
- 1 clove garlic, crushed and minced**
- 1/2 tsp. cayenne pepper
- 1 T. oil
- 1 T. all-purpose flour (or brown rice flour for gluten-free and low FODMAPs burgers)
- 1/2 cup low-sodium vegetable stock**
- 1.5 cups cashews, raw, salted and ground up **
- 2 – 3 slices whole wheat bread ground into bread crumbs (makes 1-cup) (or use 1-cup gluten free bread crumbs, or use gluten free bread) **
- Black pepper to taste
- Small amount of oil for the baking tray
**NOTE: If following a low-FODMAPs diet omit the onion and garlic. You can use a garlic-infused olive oil to make up for the garlic taste. I did this the second time I made these burgers, and they were still absolutely delicious! Also, get a vegetable stock that is free of garlic and onion, and choose a gluten-free bread crumb. The cashews aren’t low FODMAPs either, so this may not be the best low FODMAPs recipe.
1. In a large, deep skillet on medium-low heat, put the 1 T. oil. Add the onion and saute for a few minutes, add the garlic and red (cayenne) pepper and cook 1 minute more. Add the flour and stir for 1 min. Add the stock and stir until thickened. Turn off the heat. Add the ground cashew nuts, ground bread, and pepper to taste. Mix well. Allow to cool slightly.
2. Using your hands, spread a bit of oil on a baking sheet then form 6 burger patties. Swirl each patty around on the tray and then turn over so that both sides have a very light coating of oil.
3. Bake at 350 for about 7-10 minutes (when one side is browned) then turn over and bake a further 5 – 10 min. Serve with condiments, lettuce, and tomato if desired.
Nutritional highlights; Fairly low in sodium (it would be considered “low sodium” if it had 140 mg sodium or less), zero cholesterol (obviously, there is no animal protein in these burgers), good source of iron, and almost a good source of fiber (eat two and you’re all set!).
|Nick actually ate a double-stacker burger, and topped it with a runny egg (sorry, no photo, I’m trying to make this post animal-protein free, geez Nick)|
|I ate mine with just half a bun, and some organic ketchup and tomatoes. But again, I didn’t take a picture!|
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