Are you thinking about including more plant-based meals that are high in prebiotic fibres to your week, but not sure what to make? If so, this recipe is for you. Not only are vegetarian meals kinder to the plant, but they are also great for your health.

Back in 2018, The American Gut Project looked at how many plant foods people eat and compared this to their gut microbiome. What they found was that people who ate 30 or more different plants in a week had a more diverse and abundant microbiome and higher levels of short chain fatty acids than those who ate 10 or less. Why is this important? A diverse and abundant microbiome with high amounts of short chain fatty acids is associated with:

  • improved immune functions
  • decreased systemic inflammation
  • reduced risk of heart disease, type 2 diabetes and certain cancers

While 30 plus plant foods sounds a lot, this recipe for Chickpea & Feta Burgers actually gets you 10 different plant foods, so 1/3 of the way there just in one meal!

  • Prep time: 10 minutes
  • Cooking time: 10 minutes
  • Serves: 4

You will need:

  • 1 cup canned chickpeas, drained & rinsed
  • 2 tbsp chives
  • 2 cloves minced garlic
  • 1 carrot, grated
  • ¼ cup (1oz) feta
  • 1 egg
  • Salt and pepper to taste
  • ¾ cup breadcrumbs
  • 1 tbsp Kfibre
  • Olive oil for frying
  • 4 buns
  • 2 tomatoes, sliced
  • ½ bunch of coriander
  • 4 tbsp (2oz) sweet chilli sauce
  • 1 cup spinach leaves

Make it:

  1. Place garlic, chives, chickpeas, carrot, feta and egg in a food processor and whizz until combined. Transfer mixture to a bowl and season with salt & pepper. Add breadcrumbs and Kfibre and mix well. Divide into 4 equal portions and shape into patties.
  2. Heat olive oil in a pan or on the BBQ over a medium heat. Cook patties for 4 minutes each side until golden and cooked through.
  3. Make the burgers by layering patties, tomato, coriander, spinach and sweet chilli sauce on the buns.

Modifications:

Low FODMAP:

  • Omit garlic, instead fry patties in garlic infused olive oil
  • Use sourdough breadcrumbs
  • Ensure no garlic in chilli sauce

Dairy free: Use dairy free feta

Gluten Free: Use gluten free buns and breadcrumbs

By Joanna Baker, (APD | RN)