Pulled Jackfruit Burger
Pulled Jackfruit Burger - The meatless version of the Pulled Pork Burger. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Jackfruit is a great vegan or vegetarian ingredient as it can be prepared to have a very meat-like texture. It's also rich in iron, which can be hard to incorporate into a vegetarian diet.
If you don't have red cabbage available, you can use napa cabbage.
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 47.5 μg | (79 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 126 mg | (133 %) | ||
| Potassium | 1,463 mg | (37 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 18 ozs Red cabbage
- salt
- peppers
- 1 tsp coconut sugar
- 1 Tbsp White vinegar
- 2 Tbsps Walnut oil
- 4 ozs Oranges
- 9 ozs Jackfruit (can; drained weight)
- 2 shallots
- 2 garlic cloves
- 1 Tbsp olive oil
- 6 ozs Vegan Barbecue sauce
- 6 Romaine lettuce
- ½ Avocado
- 3 Hamburger bun
Preparation steps
For the red cabbage salad, wash the cabbage, remove the stalk and cut into very fine strips. Season in a bowl with salt, pepper and coconut blossom sugar and knead well with your hands. Drain off any escaping liquid. Mix cabbage with vinegar and walnut oil.
Peel oranges with a knife so that all the white skin is removed. Cut out the flesh segments with the knife in a wedge shape. Cut the orange fillets roughly and mix them into the cabbage.
Rinse off pieces of Jackfruit and drain well. Peel shallots and cut into fine strips. Peel garlic and chop finely.
Heat olive oil in a pan. Add the shallots and jackfruit and fry over a high heat for 5-8 minutes. Add garlic and fry for 1 minute.
Add the BBQ sauce and 3 tablespoons water to the Jackfruit and simmer for 10-15 minutes at low heat. Stir occasionally.
Or if using a slow cooker - Pour everything into slow cooker bowl, cover and cook on high for 2 hours or low for 4 hours.
Meanwhile, wash the salad and shake dry. Remove the pit from the avocado, lift the flesh from the skin and cut into strips. Cut Burger Buns in half and toast them briefly in a hot pan.
Remove Jackfruit from the pan and pluck finely with the help of two forks. Cover Burger Buns with salad, jackfruit, some red cabbage salad and avocado. Serve the remaining red cabbage salad with the burgers.
