BBQ Pulled Jackfruit Sandwiches

The texture of jackfruit is very comparable to pulled pork, however it’s much healthier, and can be eaten in a variety of ways. Jackfruit is rich in vitamins, minerals, antioxidants, and it’s a great source of fibre and has some protein. It also has a low glycemic index and has been shown to improve blood sugar levels.

Jackfruit is a large fruit that’s originally native to the rainforests of India. It’s since spread to many other tropical areas of the world. When it’s fully ripe, it’s quite sweet and packaged in syrup. For this recipe (and any savoury jackfruit recipe), you want to use unripe young/green jackfruit. When it’s not ripe the flavour is very mild, and it’s great for soaking up seasonings.

INGREDIENTS:

2 cans of young (unripe/green) jackfruit in water or brine (Do not use ripe jackfruit in syrup!)

1 small-medium onion, sliced

1 tbsp avocado oil (or other oil)

3 - 4 cloves garlic, minced or pressed

1 tsp sambal (or sriracha / other hot sauce)

1 tsp dijon mustard

1 tbsp maple syrup

1/2 cup water

1 tsp salt

1/4 tsp pepper

1 tsp smoked paprika

1/2 tsp chili powder

1/4 tsp cumin

1 cup vegan bbq sauce (many bbq sauce brands are accidentally vegan)

METHOD:

1 - Drain the water from the cans of jackfruit, set aside. Sauté the onions in avocado oil over medium heat for about 5 minutes, until translucent. Add the garlic and sambal. Sauté 2-3 minutes, until fragrant.

2 - Add jackfruit chunks, dijon mustard, maple syrup, all spices and 1/2 cup water. Stir to combine. Cover with lid, turn heat down to medium-low and cook for 15 minutes (you could also transfer to a baking sheet and bake in the oven).

3 - Remove the lid and use a potato masher or fork to mash the jackfruit, creating the shredded “pulled pork” texture. Add the BBQ sauce, stir to combine. Cook for about 10 more minutes to allow flavours to incorporate. Remove from heat.

4 - Spread onto buns and top with coleslaw or whatever toppings you want. Enjoy!

Topping suggestions:

Coleslaw, lettuce, pickles, avocado, microgreens, sprouts, roasted peanuts

Makes: 6 - 8 servings

Prep time: 10 minutes

Cook time: 30 minutes

Store leftovers: Air-tight container, in the fridge

Lasts: 4 - 6 days