Fody's Buckwheat Burgers with Spring Vegetable Salad

Description of Fody's Buckwheat Burgers with Spring Vegetable Salad

Buckwheat groats are Low FODMAP, with ¾ cup (135 g) per serving. That is a generous amount of whole grain! Here we have made this chewy, nutritious grain into a burger with sautéed oyster mushrooms. Fody Steak Seasoning and Fody Garlic-Infused Olive Oil add instant flavor. Serve the burgers on a bed of spring green salad, including carrot ribbons, peas, snap peas, and radishes, along with Fody French Dressing.

Why Buckwheat Is a Powerhouse Protein for Low FODMAP Diets

Buckwheat is often mistaken for a grain, but it is actually a pseudocereal, meaning it’s a seed rather than an actual grain. So, is buckwheat gluten-free? Yes—despite its name, buckwheat is naturally gluten-free, making it one of the most reliable gluten-free complete protein sources for people following a Low FODMAP diet. One of the most notable buckwheat nutrition facts is its impressive buckwheat protein content, which includes all nine essential amino acids.

Having all amino acids in buckwheat makes it a complete protein—something that’s rare among plant-based foods and especially valuable for those seeking Low FODMAP vegetarian protein options. Buckwheat is particularly rich in lysine and arginine, amino acids that are often lacking in vegetarian diets. It also has a Low glycemic index, which helps support stable blood sugar levels.

Beyond protein, buckwheat offers health benefits, including antioxidants like rutin and quercetin, linked to heart health, as well as minerals such as manganese, copper, and magnesium. Its chewy, nutty texture makes buckwheat exceptionally well-suited for forming satisfying burger patties that are both nutritious and IBS-friendly.

Fody's Buckwheat Burgers with Spring Vegetable Salad Ingredients

• 1/2 cup (90 g) toasted buckwheat groats

• 1 cup (240 ml) water

• Kosher salt

• ¼ cup (60 ml) Fody Garlic-Infused Olive Oil, divided

• 6-ounces (170 g) trimmed oyster mushrooms, very finely chopped

• 1/4 cup (16 g) chopped scallion greens

• 1 large egg, well beaten

• ¾ cup (120 g) Low FODMAP gluten-free panko, such as Ian’s Original, divided

• 1 teaspoon Fody Steak Seasoning

• 2-ounces (55 g) mixed Low FODMAP lettuces

• 1-ounce (30 g) watercress, large stems discarded

• ¾ cup (7 g) chopped fresh dill

• ¼ cup (60 g) frozen peas, defrosted

• 1 ½-ounces (40 g) snap peas

• 3 red radishes, trimmed and sliced into thin discs

• 1 medium carrot, trimmed, peeled, and cut into ribbons

• 4 ounces (115 g) goat cheese, such as Montrachet

• Fody French Salad Dressing

Directions for Fody's Buckwheat Burgers with Spring Vegetable Salad

1. Cook the buckwheat.

Stir the buckwheat groats and water together in a saucepan with a large pinch of salt. Cover and bring to a boil, then reduce the heat to a low simmer. Cook until the water is absorbed, about 10 minutes. Remove from the heat and let stand, covered, for 5 minutes. Set aside to cool.

2. Sauté the vegetables.

Meanwhile, heat 2 tablespoons of Fody Garlic-Infused Olive Oil in a nonstick skillet over medium heat. Add the mushrooms and scallions and sauté for several minutes. The mushrooms will release moisture; continue cooking until they are softened and the mixture has mostly dried out. Set aside to cool.

3. Mix the burger mixture.

Transfer the cooled buckwheat and mushroom mixture to a mixing bowl. Add the egg, ¼ cup (40 g) of the panko, and the Fody Steak Seasoning. Stir until well combined.

4. Form the patties.

Place the remaining panko in a shallow bowl or pie plate. Form the mixture into 8 flat patties and coat each one evenly with panko.

5. Cook the burgers.

Wipe out the skillet and heat the remaining 2 tablespoons of Fody Garlic-Infused Olive Oil over medium heat. Add the patties, working in batches to avoid crowding. Cook for several minutes per side, until golden brown and crisp on both sides.

6. Prepare the salad.

While the burgers cook, combine the lettuces, watercress, dill, peas, snap peas, radishes, and carrot in a mixing bowl. Toss lightly with Fody French Salad Dressing.

7. Assemble and serve.

Divide the dressed salad among plates. Top with the buckwheat burgers and finish with a small amount of goat cheese, if using. Serve immediately, with extra Fody French Salad Dressing on the side.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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