How to: make pulled jackfruit

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Thumbnail image: @goodful

Out of all the vegan meat alternatives, jackfruit is by far the most interesting.

Over the years I have come across jackfruit burgers here and there. They always seems to impress and never let me and my tastebuds down. But I had never actually attempted to create such an amazing product until just recently. And the best news - it was super easy! There are a host of recipes online that call for BBQ sauce and the addition of either brown sugar or Maple syrup but to be honest I am not the biggest fan of sugar in savoury dishes so here is a recipe I created using ingredients that you should have in your pantry (except for maybe the jackfruit).

Ingredients:

  • 2 x 280g tinned jackfruit (in water)

  • 1 tbs Extra Virgin Olive Oil

  • 2 tsp smoked paprika

  • 1 tsp cumin

  • 1/2 tsp cinnamon

  • 2 tsp chilli flakes (optional)

  • 4 cloves garlic

  • 2 tsp pepper, ground

  • 2x 400g tinned tomatoes (crushed)


Method:

  1. Drain each jackfruit tin, remove the fruit and dry excess moisture on a paper towel.

  2. Transfer jackfruit to a chopping board, remove any seed residue & the hard core (pointy end of each piece of jackfruit).

  3. Heat a pan with the Extra Virgin Olive Oil to a high heat. Add the jackfruit and simmer, stirring occasionally for 1-2 minutes.

  4. Reduce the heat slightly, add all the spices and simmer for another 3-5 minute, stirring occasionally.

  5. Once the jackfruit has developed some colour and the spices become fragrant, add the tinned tomatoes, reduce the heat of low, place a lid over the pan and simmer for 20 minute. Remembering to stir occasionally.

  6. After the crushed tomatoes have reduced slightly you may find it needs additional fluid for the jackfruit to simmer in. Either use 125ml of water or vegetable stock.

  7. Using two forks, pull apart each piece of jackfruit with ease forming a string-like appearance. Simmer for another 20 minutes on low.

  8. Serve immediately with a home-made purple cabbage slaw or once cooled, store in an air-tight container in the fridge for up to one week.

Give it a go in your kitchen & let me know.

Happy Cooking,

— Dietitian Bec


Looking for more info on jackfruit?

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Where do I buy jackfruit?

Jackfruit in water can be purchased from most Asian supermarkets for about $2 per can. For this recipe, you will need two cans. I recommend purchasing 4 though because I guarantee you, you’ll be making this recipe more than once.

What is jackfruit?

Given the title of the biggest fruit in the world, Jackfruit is a green spiky looking thing that can be used in a variety of different dishes based on it’s level of ripeness. For a meaty texture and vegan meat alternative, use green jackfruit.

Jackfruit nutrition: How does it compare to pork?

 Jackfruit compared to pork per 100g (based on Calorie King App)

Jackfruit compared to pork per 100g (based on Calorie King App)

Compared to pork belly (both raw) jackfruit is much lower in energy, has less far and few extra carbs and more fibre and calcium.