Pulled carrot buns

Pulled carrot buns with courgette fries

Don’t want to miss out on a burger when you’re going meat-free? Try this veggie version, using carrot strands in a homemade barbecue sauce

By , 26 April 2016
Pulled carrot buns with courgette fries
  • Ready in: 30 mins
  • Serves: 4
  • Price: £1.10 per serving

It's National Vegetarian Week from 16-22 May – So why not join in and serve the family veg-packed versions of their favourites. They won't even miss the meat...

Nutritional Info
Each 333g serving contains
  • Cals 316
    16%
  • Fat 8.3
    12%
  • Sat Fat 3.0
    15%
  • Sugar 16.7
    19%
  • Salt 1.00
    17%
2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 397kJ/95kcal.
Ingredients
  • 100g dry breadcrumbs
  • Zest of 1 lemon, grated
  • 40g medium Cheddar, finely grated
  • 2 large courgettes, cut into chunky wedges
  • 4tbsp plain flour
  • 100ml semi-skimmed milk
  • 1tbsp olive oil, plus extra, to grease
  • 1 onion, chopped
  • 1 clove garlic, crushed
  • 1tsp smoked paprika
  • Pinch dried chilli flakes
  • 6tbsp tomato ketchup
  • 1tbsp Tiger Tiger Gluten Free Worcestershire sauce
  • 1tbsp balsamic vinegar
  • 4 carrots, spiralized or coarsely grated
  • Bread rolls, lettuce, sliced onion and coleslaw, to serve
Method
  • To make the courgette fries, preheat the oven to 220C/200C Fan/Gas 7. Lightly oil a baking tray.

  • In a shallow bowl, mix the breadcrumbs, lemon zest, Cheddar and 1⁄2tsp black pepper. Don’t overmix or it will go clumpy.

  • Dust the courgette with the flour, dip in the milk and roll in the breadcrumb mixture. Put on the baking tray and bake for 12-15 mins until the crumbs are golden and the courgette has softened slightly.

  • Meanwhile, to make the pulled carrot buns, heat the oil in a large pan. Add the onion and garlic and cook for 3-4 mins until soft and translucent.

  • Stir in the paprika, chilli flakes and a good grind of black pepper. Fry for 1 min more, then add the ketchup, Worcestershire sauce and vinegar, plus 6tbsp of water. Bring to the boil and allow to simmer, uncovered, for 2-3 mins until slightly thickened.

  • Add the carrots to the pan, stirring to coat evenly in the sauce. Cook for 6-7 mins or until the carrots are just starting to soften.

  • Put in the bread rolls with lettuce and onion slices. Serve straight away with the courgette fries and coleslaw.