Spicy Jackfruit and Red Kidney Bean Burgers
Try these Spicy Jackfruit and Red Kidney Bean Burgers—oil-free, gluten-free, and made in just 20 minutes. With tender jackfruit, protein-packed beans, and a kick of spices, they’re a quick and tasty plant-based option for any meal.
Equipment
1 Frying Pan
1 Food processar
Ingredients
- 1 cup young jackfruit about 250g
- 1 cup red kidney beans about 250g
- 1 white onion chopped
- 5 garlic cloves chopped
- ½ teaspoon spicy paprika powder
- ¼ teaspoon cayenne pepper powder
- ½ teaspoon himalayan salt
- ¼ teaspoon turmeric powder
- 1 ½ cups flour use a mix of chickpea flour and buckwheat flour (160 grams, 80 grams of each flour)
- 1 bunch of fresh herbs cilantro and parsley mixed
Watch me Make it (Video)
Instructions
- Prepare the Parchment Papers:
- Start by cutting out 8 square pieces of parchment paper, each 6 cm by 6 cm. These will be used to separate the burgers for freezing.
- Prepare the Jackfruit:1 cup young jackfruit
- Thoroughly rinse the jackfruit to remove any salt, then drain it well. Cut the triangular jackfruit chunks lengthwise into smaller pieces.
- Chop the onion1 white onion and garlic cloves into medium-sized pieces.5 garlic cloves
- Heat a large pan on medium heat without oil. Add the jackfruit and toss for two minutes. Then add the chopped onion and garlic, tossing occasionally for an additional 3 minutes, making it 5 minutes in total. Remove the pan from the heat and let it cool for 2-3 minutes.
- Transfer the cooled jackfruit, onion, and garlic to a food processor. Add the turmeric, cayenne pepper, paprika, salt, parsley, and cilantro to the blender. Drain the jar of kidney beans (you don’t need to remove all the liquid) and add a couple of spoonfuls of beans to the blender. This will provide enough moisture for blending.
- Meanwhile, place the remaining kidney beans in a bowl and mash about three-quarters of them with the back of a fork.
- Add the jackfruit mixture from the blender to the bowl with the mashed beans and stir well to combine. Gradually fold in the chickpea and buckwheat flour, stirring continuously until the mixture reaches a cookie dough-like consistency.
- Form the Burgers: Wet your hands to prevent the mixture from sticking. Scoop out a golf ball-sized portion of the mixture, roll it into a ball, and flatten it into a patty shape.
- Prepare for Freezing: Place a piece of parchment paper between each burger, stacking them carefully. Freeze the burgers for at least 2 hours before cooking. This helps them retain their shape during cooking.
- Cooking Instructions:
- Grilling: Preheat a top and bottom grill plate. Grill the burgers for about 4 minutes on each side until heated through.
- Oven-Baking: Preheat the oven and bake the burgers for approximately 20 minutes, turning once halfway through.
- Air Frying or Roasting: Follow the appropriate cooking time for your device, ensuring the burgers are cooked evenly.
- Cooking from Frozen: If cooking from frozen, it's best to thaw the burgers for at least an hour beforehand if grilling to ensure thorough cooking. Thawing is unnecessary if baking in the oven.
Notes & Suggestions
The nutritional information is based on the burger only, not the bun and toppings.
To ensure your patties hold together well during cooking, chill them in the freezer for about two hours before grilling or baking.
There is no need to make sure the onion and cut is cut into small pieces. The reason is, that they will be tossed into the blender after frying.
Cooking Methods
Electric grill plate: Place them on the bottom plate. Gently close the top plate to cook both sides simultaneously. Cook for 4 minutes on each side, depending on thickness, to ensure the plant-based burgers are heated through.
Oven-baked: Preheat the oven to 356°F (180ºC). Place the patties on a piece of parchment paper on a baking tray. Bake on the middle rack of the oven for about 25-30 minutes, flipping halfway through, until they are golden and crisp.
Stove-Top Grill Plate: Similar to the electric grill plate, but they will need an extra 2 minutes of cooking time on either side. You may need to use an oil to prevent sticking.
Air-fried: Place parchment paper in the air fryer basket and place the patties in a single layer with space in between. Cook for 15 minutes, turn them over after 7 minutes.
Nutrition Profile
Nutrition
Spicy Jackfruit and Red Kidney Bean Burgers
Serving Size
1 burger
Amount per Serving
Calories
145
% Daily Value*
Fat
0.9
g
1
%
Saturated Fat
0.1
g
1
%
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
0.1
g
Sodium
402
mg
17
%
Potassium
325
mg
9
%
Carbohydrates
30
g
10
%
Fiber
6
g
25
%
Sugar
1
g
1
%
Protein
7
g
14
%
Vitamin A
95
IU
2
%
Vitamin C
3
mg
4
%
Calcium
68
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is an estimate, calculated automatically per serving. Values may vary depending on ingredients used and serving size. Adjust calculations accordingly if changes are made.
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