Ingredients:
- 210g of jackfruit (young, canned in water or brine, drained and rinsed)
- 0.5g of turmeric (about 1/4 teaspoon)
- Handful of chopped coriander (about 1/4 cup)
- Pinch of parsley (about 1/4 teaspoon)
- Two large potatoes (for mashed potatoes, about 400g)
- 1 red pepper, chopped
- Half a chilli, finely chopped
- Half a courgette, grated (about 100g)
- 2 cloves of garlic, minced
- 1 onion, finely chopped
- 1 tablespoon of paprika (about 6g)
- Pinch of chilli flakes (about 1/4 teaspoon)
Instructions:
- Prepare the Potatoes:
- Peel and chop the potatoes. Boil them in salted water until soft, then drain and mash them. Set aside.
- Prepare the Jackfruit:
- In a pan, cook the jackfruit with a little oil until it begins to soften and shred easily (about 10 minutes). Use a fork to shred the jackfruit pieces.
- Cook the Vegetables:
- In a large pan, sauté the onion, garlic, red pepper, and chilli until softened (about 5 minutes).
- Add the grated courgette and cook for another 3 minutes.
- Mix Everything Together:
- In a large bowl, combine the shredded jackfruit, mashed potatoes, cooked vegetables, turmeric, coriander, parsley, paprika, and chilli flakes. Mix well.
- Season with salt and pepper to taste.
- Form the Patties:
- Shape the mixture into burger patties. You should get about 6-8 patties depending on the size.
- Cook the Patties:
- In a non-stick pan, heat a little oil over medium heat. Cook the patties for about 3-4 minutes on each side until golden brown and crispy.
- Serve:
- Serve the patties on burger buns with your favorite toppings and sauces.
Nutritional Facts (per patty, assuming 8 patties):
- Calories: ~100
- Protein: ~3g
- Fat: ~1g
- Carbohydrates: ~20g
- Fiber: ~3g
- Sugar: ~3g
- Sodium: ~150mg