Turmeric Zucchini Chutney and Chickpea Sandwiches
These vegetarian sandwiches are a great source of plant protein thanks to the chickpeas.
Make sure to use whole wheat buns for added fiber.
(Percentage of daily recommendation)
|Calorie||875 kcal||(42 %)|
|Protein||28.6 g||(29 %)|
|Fat||29.16 g||(25 %)|
|Carbohydrates||132.13 g||(88 %)|
|Sugar added||16.75 g||(67 %)|
|Roughage||11.36 g||(38 %)|
|Vitamin A||174.64 mg||(21,830 %)|
|Vitamin D||0.5 μg||(3 %)|
|Vitamin E||1.88 mg||(16 %)|
|Vitamin B₁||0.88 mg||(88 %)|
|Vitamin B₂||0.57 mg||(52 %)|
|Niacin||12.22 mg||(102 %)|
|Vitamin B₆||0.46 mg||(33 %)|
|Folate||334.64 μg||(112 %)|
|Pantothenic acid||0.91 mg||(15 %)|
|Biotin||1.85 μg||(4 %)|
|Vitamin B₁₂||0.5 μg||(17 %)|
|Vitamin C||27.04 mg||(28 %)|
|Potassium||789.82 mg||(20 %)|
|Calcium||299.96 mg||(30 %)|
|Magnesium||105.78 mg||(35 %)|
|Iron||9.48 mg||(63 %)|
|Iodine||15.75 μg||(8 %)|
|Zinc||3.09 mg||(39 %)|
|Saturated fatty acids||4.32 g|
- 1 teaspoon red peppercorns (lightly crushed)
- ½ teaspoon Turmeric powder
- ½ teaspoon mustard powder
- 0.333 cup caster sugar (superfine sugar)
- 0.333 cup distilled vinegar
- 2 large zucchini (very finely sliced)
- 0.333 cup olive oil
- 1 onion (finely chopped)
- 2 cloves garlic (minced)
- 1 teaspoon dried Basil
- ½ teaspoon dried oregano
- 3 cups canned chickpeas (drained)
- 2 cups fresh breadcrumbs
- 1 large egg (beaten)
- 2 tablespoons Corn starch (plus extra for dusting)
- 4 sesame Burger buns (split)
- ½ head leaf Lettuce
- freshly ground peppers
Use a mandolin with a julienne setting to prepare the zucchini easily and quickly. You can make your own superfine sugar by grinding granulated sugar in a food processor or clean coffee grinder.
Combine the peppercorns, turmeric, mustard powder, sugar, vinegar, and 5 tablespoons of water in a large saucepan.
Cook on low heat, stirring frequently until the sugar has dissolved. Add the zucchini, stir once, and bring to the boil. Reduce the heat and cook at a gentle simmer for 15-20 minutes until softened. Remove from the heat and leave to cool to one side.
Heat a couple of tablespoons of olive oil in a large saute pan set over medium heat until hot. Add the onion, garlic, and dried herbs. Saute for 5-6 minutes until softened before adding the chickpeas. Cook for a further 2-3 minutes and then tip into a bowl. Add the breadcrumbs, egg, cornstarch, and plenty of seasoning, mashing well until combined. Shape into four patties and chill for 30 minutes.
Dust the patties in a little extra cornstarch, shaking off the excess. Heat a couple more tablespoons of olive oil in a large saute pan set over moderate heat until hot. Pan-fry the patties for 2-3 minutes on both sides, until golden on the outsides.
Top the bottom halves of the buns with some lettuce, and sit the patties on top. Spoon over the zucchini relish and position the tops of the buns in place before serving.