I’ve had a lot of requests for some vegan jackfruit recipes– so here are some fun options for vegan meat! Pulled pork, curry, and even a tortilla soup!
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2 cans (20 oz ea.) jackfruit, in water or brine (10 oz ea. drained/280g)
1 Tbsp oil
½ cup chopped onion
1 Tbsp minced garlic
½ cup broth
¾ cup low-sugar BBQ sauce
Drain and rinse jackfruit.
Cut into smaller pieces (from core to edge) and pull apart with two forks to create pulled texture.
Add oil to a pan over medium heat and sauté onions and garlic. Cook 5 minutes, until tender and fragrant.
Add jackfruit, broth, and BBQ sauce. Stir and reduce heat to medium low for 20 to 45 minutes. (Cooking low and slow adds more flavor!)
Remove lid and stir occasionally as it cooks.
Serve barbecue jackfruit and avocado slaw on a bun for a delicious vegan slider!
Yields ~4 cups BBQ jackfruit.
Per 1 cup:
139 cal | 4F | 23C | 2P
► JACKFRUIT CURRY:
2 cans (20 oz ea.) jackfruit in brine/water (not syrup), drained & rinsed
1 cup onion, sliced
1 red bell pepper, diced
2 Tbsp tomato paste
1 Tbsp coconut oil (OR you could use grass-fed butter if you didn’t need this to be plant based)
1 Tbsp ginger paste
5 garlic cloves, minced
3 Tbsp garam masala
1 Tbsp curry powder
1 tsp cumin
salt & pepper, to taste
1 can (15 oz) coconut milk
Add everything to the slow cooker and mix together.
Put on the lid and cook over low heat for 4 to 6 hours.
Yields 5 cups (5 servings).
Per 1 cup serving:
105 cals | 4F | 15C | 1P
► JACKFRUIT TORTILLA SOUP:
6 corn tortillas, cut into ¼ inch strips
1 cup onion
2 garlic cloves
1 can (15 oz) tomato sauce
1 jalapeno pepper, seeded & diced
1 lime, juiced
1 tsp chili powder
1 tsp paprika
½ tsp cumin
½ tsp oregano
4 cups broth
1 can (20 oz) in brine/water (not syrup), drained & rinsed
salt & pepper, to taste
Preheat oven to 350°F (180°C).
Drain and rinse jackfruit. Cut into smaller pieces (from core to edge for pulled texture).
In a saucepan, heat oil over medium. Add onion and garlic and cook until tender.
Add jalapeño and cook for 1 to 2 minutes, until fragrant.
Add tomato purée, lime juice, spices, and cook until it bubbles.
Add broth and jackfruit. Season to taste.
Bring to boil, then turn heat down to low and simmer for 20 minutes, covered.
While soup simmers, make tortilla strips. Cut corn tortillas into ¼ inch strips.
Add strips to a wire baking rack on top of a baking sheet. Spray with cooking spray and season with salt and pepper.
Bake 20 minutes, until crispy.
When tortilla strips are done baking, add them to a bowl, ladle soup on top, and garnish with extra tortilla strips.
Top with avocado, cotija cheese, or sour cream, or your favorite toppings!
Yields 6 cups (4 servings).
Per 1 ½ cup serving:
153 cals | 2F | 31C | 2P
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