Ever since I tasted my first jackfruit sandwich, I was amazed at how much it tasted like pulled-pork. The taste, even the texture are very similar to eating pulled-pork except that the smell is so much better and it’s actually healthier for you as it contains less fat and no cholesterol. It has taken me very long to find this rare fruit as it is native to parts of South and Southeast Asia but it’s now grown in warmer climates such as California and Florida. With this fruit being seasonal and now starting to be consumed more as it’s in high demand, another option is to purchase canned jackfruit. Word of caution – many brands of canned jackfruit are stored in sugar syrup or brine that is not as healthy, so ensure that you read the label and do your research before you purchase.
Whenever I try cooking with a new fruit, vegetable, grain, nut or seed for the first time, I like to find out as much as I can about it from a nutrient perspective. The jackfruit which comes from a tree is a species of tree in the mulberry family. Jackfruit’s flesh is very high in fiber content. The texture of unripe jackfruit is very similar to meat, pulled-pork in particular, so when it’s cooked with spices and seasonings, it can be a very popular choice for vegetarians, vegans, and those looking for meat alternatives.
Nutritional Value of Jackfruit
- Jackfruit contains no cholesterol or saturated fats and is made up of 80% water.
- Contains Vitamin B6, niacin, riboflavin, and folic acid
- Low in fat,
- High in carbohydrates,
- Rich in antioxidants, and
- A great source of potassium, magnesium, and iron.
- Rich in dietary fiber
- Vitamin A
- Vitamin C
What I like about this recipe that I created is that I spent little time in the kitchen. I let my slow cooker do all of the work. I made up a batch of homemade BBQ sauce and an avocado coleslaw ahead of time (1 day prior) and added it to the pulled jackfruit. Here’s how simple this recipe really is and how you can make it your own.
- 4 large kamut buns
- 2 20-ounce cans of jackfruit in water
- 1 large yellow onion chopped fine
- 4 garlic cloves minced
- 1 cup vegetable broth
- 1 cup tomato based barbecue sauce plus more for the sandwiches
- 3 tablespoons apple cider vinegar
- 1 1⁄2 teaspoons vegan Worcestershirershire sauce
- 2 teaspoons thyme
- 1 teaspoon chili powder
- 1 teaspoon dry mustard
- 1 teaspoon smoked paprika
- Prepare your own BBQ sauce ahead of time and store in the refrigerator.
- Place the avocado slaw in the refrigerator to keep it cool until the barbecue pulled jackfruit is ready.
- In a large skillet, heat the vegetable broth on medium-high. Sauté the onion for 1-2 minutes until it becomes slightly translucent. Add the garlic and cook for another minute or two. Stir in the apple cider vinegar, Worcestershire, and dry spices. Mix well.
- Place all ingredients along with 3/4 cup of BBQ sauce in a slow cooker and cook on medium heat f0r 3-4 hours. The jackfruit will begin to fall apart and have the consistency of pulled pork.
- After 3-4 hours, use a fork to pull apart the fruit and stir thoroughly. Add more BBQ sauce if required. Turn the slow cooker down to low and continue to cook for 1-2 more hours.
- Serve on a kamut bun with the avocado coleslaw or on it’s own.
We like to serve it along with some sweet potato fries (no oil).
Eat Clean & Live Green!
Your Compassionate Coach,