Vegan Delicacy

Pulled Jackfruit Burger with Red Cabbage Salad

5
Average: 5 (7 votes)
(7 votes)
Pulled Jackfruit Burger with Red Cabbage Salad

Pulled Jackfruit Burger with red cabbage salad - The meatless version of the Pulled Pork Burger. Photo: Iris Lange-Fricke

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
559
calories
Calories

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.

1 piece contains
(Percentage of daily recommendation)
Calorie559 kcal(27 %)
Protein14 g(14 %)
Fat18 g(16 %)
Carbohydrates83 g(55 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.1 μg(6 %)
Vitamin E8.4 mg(70 %)
Vitamin K47.5 μg(79 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.7 mg(50 %)
Folate168 μg(56 %)
Pantothenic acid1.6 mg(27 %)
Biotin18.3 μg(41 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C126 mg(133 %)
Potassium1,463 mg(37 %)
Calcium162 mg(16 %)
Magnesium152 mg(51 %)
Iron5.5 mg(37 %)
Iodine11 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.6 g
Uric acid188 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
3
Ingredients
18 ounces Red cabbage
salt
peppers
1 teaspoon coconut sugar
1 tablespoon White vinegar
2 tablespoons Walnut oil
4 ounces Oranges
9 ounces Jackfruit (can; drained weight)
2 shallots
2 garlic
1 tablespoon olive oil
6 ounces Vegan Barbecue sauce
6 Romaine lettuce
½ Avocado
3 Hamburger bun
How healthy are the main ingredients?
Red cabbagesaltWalnut oilOrangeJackfruitshallot

Preparation steps

1.

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.

2.

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.

3.

Rinse off pieces of Jackfruit and drain well. Peel shallots and cut into fine strips. Peel garlic and chop finely.

4.

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.

5.

Add the BBQ sauce and 3 tablespoons water to the Jackfruit and simmer for 10-15 minutes at low heat. Stir occasionally.

6.

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.

7.

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.