Low FODMAP Corned Beef Sauerkraut Burgers
Ingredients
MAKE GLUTEN FREEServings:
Slowcooked Corned Beef
1500
corned beef silverside*
180
carrot
1
dried bay leaf
3
brown sugar
1
rice wine vinegar*
0.25
ground cloves*
1
black pepper*
Corned Beef & Red Sauerkraut Burgers
4
gluten free burger bun*
200
cooked corned beef*
120
carrot
2
lettuce (butter, iceberg, red coral)
70
red cabbage sauerkraut*
1
wholegrain mustard (add more to taste)*
2
mayonnaise (optional - add more to taste)*
Equipment
- slowcooker
Low FODMAP Corned Beef Sauerkraut Burgers
These tasty low FODMAP corned beef & red cabbage sauerkraut burgers make the perfect snack or lunch. Pair them with a side of crispy potato fries and a salad to create a lovely main meal.
If you are trying red cabbage sauerkraut for the first time, start with a small 2 tablespoon serve and test your tolerance level. Red cabbage sauerkraut is low FODMAP in 1/2 cup serves.
This low FODMAP recipe is perfect for using up leftover corned beef or you can make a batch of corned beef to use for lunches.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Slowcooked Corned Beef
1500
corned beef silverside*
180
carrot
1
dried bay leaf
3
brown sugar
1
rice wine vinegar*
0.25
ground cloves*
1
black pepper*
Corned Beef & Red Sauerkraut Burgers
4
gluten free burger bun*
200
cooked corned beef*
120
carrot
2
lettuce (butter, iceberg, red coral)
70
red cabbage sauerkraut*
1
wholegrain mustard (add more to taste)*
2
mayonnaise (optional - add more to taste)*
Equipment
- slowcooker
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
1172
Fat
75.4g
Saturates
22.2g
Protein
73.7g
Carbs
45.2g
Sugars
11.3g
Fibre
10.8g
Salt
5.6g
Iron
10.3mg
Calcium
157.5mg
Calories
1172
Fat
75.4g
Saturates
22.2g
Protein
73.7g
Carbs
45.2g
Sugars
11.3g
Fibre
10.8g
Salt
5.6g
Iron
10.3mg
Calcium
157.5mg
Calories
1172
Fat
75.4g
Saturates
22.2g
Protein
73.7g
Carbs
45.2g
Sugars
11.3g
Fibre
10.8g
Salt
5.6g
Iron
10.3mg
Calcium
157.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- How To Make Slow Cooked Corned Beef
- If you don’t have any pre-cooked corn beef then you can cook your own. Drain and rinse the corned silverside under running water (I do this twice to remove the excess salt). Then place the silverside in the slowcooker. Sprinkle the silverside with the brown sugar, cloves and black pepper. Add the rice wine vinegar, bay leaf, and carrot (chop roughly into large chunks first). Then cover with 4 to 5 cups of hot water. Cook on low for 8-9 hours, until the meat is tender. Then drain and carve.
- Corned Beef & Sauerkraut Burgers
- Make the burgers. Toast the gluten free burger buns in the oven. Grate the carrot. Layer your burger with lettuce, grated carrot, corned beef and red cabbage sauerkraut (1 to 2 tablespoons per burger). Add a dollop of wholegrain mustard and a grind of black pepper. Add a drizzle of mayonnaise if desired. Enjoy!
Buying Tips
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
Buy normal burger buns for family members who are not on the low FODMAP diet.
Red cabbage sauerkraut is low FODMAP in 1/2 cup serves and contains moderate FODMAPs in 1 cup serves. If you can't find it in the supermarket you can make it yourself, recipe using our red cabbage sauerkraut recipe. Be aware that sauerkraut made from common (white) cabbage is high FODMAP if you have more than a tablespoon, so make sure you avoid that during the elimination phase.
When choosing your corned beef/silverside make sure the brine does not contain onion, garlic or other high FODMAP ingredients.
Check your corned beef has not been cooked with onion or garlic. Or make your own cooked corned beef at home (it's super easy). Try scheduling our Slow Cooked Corned Beef with Mustard Sauce for dinner and use the leftovers for lunch.
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
