Did you know that jackfruit makes a perfect meat substitute? The jackfruit is a species of fruit that belongs to the fig and mulberry family, and it has a texture similar to pulled pork and a taste reminiscent of kimchi and pineapple. Jackfruit is very versatile and can be used in a variety of sweet and savory dishes. Take a look at a few of our favorite jackfruit recipes!
BBQ Jackfruit Sandwiches
(recipe courtesy of Heather Barr, North Tampa’s chef)
The Ingredients:
2 20-ounce cans green jackfruit in water*
1 small diced yellow onion
3 cloves minced garlic
1 cup of your favorite bbq sauce
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp liquid smoke
Salt and pepper to taste
1 tsp vegetable oil
6 hamburger buns
Package of broccoli slaw
Preparation:
Prepare broccoli slaw according to package directions and chill.
Drain and rinse jackfruit.
In a skillet over medium heat, heat a tsp of oil and sauté onion for 5-7 minutes or until tender. Add garlic and cook for another minute.
Add the jackfruit, barbecue sauce, and ½ cup water. Stir and cover; turn heat down to medium-low. Cook for 15 minutes then stir again, adding more water if needed. Cover and cook for an additional 15 minutes.
Shred the jackfruit with two forks and add the smoked paprika, garlic powder, onion powder, liquid smoke, salt, and pepper. Stir well and add more barbecue sauce if needed.
Spread jackfruit onto a baking sheet and place in the oven at 350ºF for about 15 minutes or until it gets slightly crispy. **optional**
Place a good portion of the jackfruit and broccoli slaw onto the buns and drizzle with more barbecue sauce. Enjoy!
* Always rinse and drain canned jackfruit.
Vegan Pot Roast
The Ingredients:
2 tbsps vegan butter
Sliced onions
5 cloves of garlic
A1 sauce
Better Than Bouillon vegetable stock
Vegan Worcestershire sauce
Red pepper flakes
Basil
Thyme
Sea salt
Onion powder
1 can of jackfruit
Cornstarch
5 small red potatoes
Carrots
Celery
Mushroom
The Preparation:
Heat your pan and add 2 tablespoons of vegan butter. Then add 1 cup of sliced onions and 5 cloves of minced garlic, sautéing it for about five minutes.
Add ⅓ cup of A1 sauce, a tablespoon of Better Than Bouillon vegetable stock, and a tablespoon of Worcestershire, then stir it all together.
Add 1 can of rinsed and drained jackfruit.
Combine 1 tsp of red pepper flakes, 1 tsp of basil, 1 tsp of thyme, 1 tsp of sea salt, and 1 tsp of onion powder in a separate bowl. Pour this on top of the jackfruit.
After stirring in your spices, mix together 3 cups of water and 2 tbsps of cornstarch in a separate bowl, then pour the mixture into your pan.
Mix everything together and let simmer for about 30 minutes.
Preheat the oven to 350ºF.
In a casserole dish, add 5 small, chopped red potatoes, 2 cups of carrots, 2 cups of chopped mushrooms, and 2 ribs of chopped celery. Spread the vegetables out evenly.
Pour the jackfruit mixture on top of the vegetables, cover the dish, and then put it in your oven for an hour and a half.
Jackfruit Curry in the Crockpot (recipe starts at 3:30)
The Ingredients:
2 cans of jackfruit in brine or water
1 cup of sliced onion
1 diced red bell pepper
2 tbsp tomato paste
1 tbsp coconut oil
1 tbsp ginger paste
5 garlic cloves
3 tbsp garam masala
1 tbsp curry powder
1 tsp cumin
Salt and pepper
1 can of coconut milk
The Preparation:
Add all the ingredients to the crockpot and cover. Let it cook on low for 4-6 hours, and you’ll have a delicious meal ready to serve your family!
Jackfruit Tips From Heather Barr, North Tampa Chef
Q: Do you have any tips or tricks for cooking with jackfruit?
A: Make sure to use young, green jackfruit. It doesn't have a sweet flavor because it isn't fully matured, and it's better for savory recipes as a meat substitute. I like to use canned young jackfruit, in water preferably; it's much easier than trying to cut up the whole fruit because they’re quite large. But both varieties are easy to find at your local Asian grocery store!
Q: Do you have a favorite jackfruit recipe or a seasoning or sauce that you would recommend?
A: I do! My favorite is a barbecue jackfruit sandwich with broccoli slaw.
Q: What are your tips for embracing a plant-based diet?
A: Make one change at a time, and let yourself get used to that before adding or removing something else. I've noticed that the people who give up are the ones who are too hard on themselves about it. Making dietary changes can be very difficult, but slow progress is better than nothing! And never be afraid to try foods again and again; our taste buds are constantly changing and evolving.
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