Tofu and Jackfruit Vegan Burger & Sausages Delight!
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:
Press and crumble the tofu.
Mix in shredded jackfruit, breadcrumbs, minced garlic, soy sauce, and spices.
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 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:
Crumble one burger, add seasoning, and mix in vegan mayonnaise.
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.
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