top of page
Search
  • Writer's pictureDebbie Marsh

Tofu and Jackfruit Vegan Burger

Tofu and Jackfruit Vegan Burger & Sausages Delight!

tofu and jackfruit vegan burger

Today, I'm sharing my go-to recipe for a delicious Tofu and Jackfruit Vegan Burger that's not only easy to make but also low FODMAP friendly. Plus, I've thrown in a little extra treat with some mouthwatering Tofu and Jackfruit Vegan Sausages. Let's dive into this plant-based feast!


Tofu and Jackfruit Vegan Burger Recipe:

Ingredients:

  • 1 block firm tofu

  • 1 can (400g) young green jackfruit, shredded

  • 1/2 cup breadcrumbs

  • 2 cloves garlic, minced

  • 2 tablespoons soy sauce

  • 1 teaspoon smoked paprika

  • 1 teaspoon cumin

  • 1 teaspoon onion powder

  • 1/2 teaspoon black pepper

  • Salt to taste


Instructions:

  1. Press and crumble the tofu.

  2. Mix in shredded jackfruit, breadcrumbs, minced garlic, soy sauce, and spices.

  3. Shape into patties and cook until golden brown.


Nutrition Facts (per burger, approximate):

Makes 6 burgers


  • Calories: 200-250 kcal

  • Total Fat: 10-12g

  • Saturated Fat: 1-2g

  • Monounsaturated Fat: 3-4g

  • Polyunsaturated Fat: 4-5g

  • Cholesterol: 0mg

  • Sodium: 300-350mg

  • Total Carbohydrates: 15-20g

  • Dietary Fiber: 3-4g

  • Sugars: 1-2g

  • Protein: 10-12g


tofu and jackfruit vegan burger

Tofu and Jackfruit Vegan Sausages Recipe:

Ingredients:

  • 1 Tofu and Jackfruit Vegan Burger, crumbled

  • Seasoning to taste (smoked paprika, cumin, black pepper)

  • 1 tablespoon vegan mayonnaise

  • Avocado oil for cooking


Instructions:

  1. Crumble one burger, add seasoning, and mix in vegan mayonnaise.

  2. Shape into small sausage patties and cook until crispy.


Serving Suggestions:

Serve the burgers in your favorite low FODMAP buns with lettuce, tomato slices, and a dollop of vegan mayo. Add a side of the sausages for an extra burst of flavor.


Nutrition Facts (per sausage patty, approximate):

Makes 8 patties

  • Calories: 80

  • Total Fat: 6g

    • Saturated Fat: 1g

  • Cholesterol: 0mg

  • Sodium: 180mg

  • Total Carbohydrates: 4g

    • Dietary Fiber: 1g

    • Sugars: 0g

  • Protein: 4g


Note: Nutrition facts may vary based on specific ingredients used and portion sizes. Adjustments can be made based on personal dietary preferences and requirements.


Storage:

Both the burgers and sausages can be stored in the refrigerator for up to 3 days. You can also freeze them for longer storage. Just reheat in the oven or on the stovetop for a quick and tasty meal.


Healthy Benefits:

  • Tofu: Packed with plant-based protein, tofu is a great meat substitute that also provides essential amino acids.

  • Jackfruit: A low FODMAP alternative that's rich in fiber, vitamins, and minerals.

  • Garlic-infused oil: For those sensitive to FODMAPs, using garlic-infused oil imparts the flavor without the high FODMAP content.


This delightful duo not only satisfies your taste buds but also packs a nutritional punch. Whether you're a seasoned vegan or just dipping your toes into the plant-based world, these Tofu and Jackfruit creations are sure to become a staple in your kitchen. Enjoy the wholesome goodness, and happy cooking! 🌱✨


Disclaimer: The information provided in this recipe is for general guidance only. Individual dietary needs and health conditions may vary. Always consult with a healthcare professional for advice tailored to your specific situation. Cook and consume at your own discretion.




Related Posts

See All

Comments


bottom of page