Recipes: Jackfruit 2 Ways

Post by Olivia Martino Blodgett, Registered Dietitian, Personal Chef and Owner

I first had jackfruit at a vegan restaurant and was shocked and intrigued by it’s meaty texture.  Since I cook and eat vegan the majority of the time, I am always looking for whole food meat substitutes or in other words, foods that are not made from 5 types of soy derivitives, artifical flavors, binders and  have an excesssive sodium content.  Although jackfruit is not a good source of protein, it is very high in fiber and a good source of Vitamn C, Potassium, Magneisum, Riboflavin and Vitamin B6.  It is relatively neutral in flavor and absorbs sauces and spices well, while also producing a stringy, chewy texture when cooked; think pulled pork sandwiches. 

For more information on jackfruit you can read this article, however, the source states that it’s a good source of protein, which is not accurate.  When using jackfruit in a meal, I would recommend making sure there is also a good source of protein.  For example, when I used it in tacos, I made sure to add beans as well.  You can purchase jackfruit at Asian stores, Amazon and now at Trader Joe’s!

 

Pulled Jackfruit Tacos with Avocado Cream

Makes about 8-12 tacos

INGREDIENTS

PULLED JACKFRUIT 

  • 4 tbsp olive oil
  • 1 medium red onion, finely diced
  • 4 cloves garlic, finely diced
  • 1 heaped tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp ground coriander
  • 1 pinch ground cinnamon
  • 1 tsp chilli powder, or to taste
  • 2 tbsp tomato paste
  • 2 tins of young (green) jackfruit in water
  • 4 tbsp tamari
  • 1 tbsp maple syrup
  • ¼ tsp black pepper
  • 2 tsp liquid smoke (or more smoked paprika to taste)
  • 1 tbsp apple cider vinegar

AVOCADO CREAM

  • 1 ripe avocado
  • juice of 1 lime
  • 1 tsp ground cumin
  • 1 garlic clove, chopped
  • 2-3 Tbsp of water (more or less, depending on desired consistancy

BLACK BEANS

  • 1 can black beans (not drained)
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • salt to taste

PICKLED ONIONS (OPTIONAL)

  • 1/2 red onion, thinly sliced
  • 1/4 cup apple cider vinegar
  • Pinch of salt
  • Pinch of sugar

ROASTED SWEET POTATOES (OPTIONAL)

  • 2 medium sweet potatoes, diced
  • 1 Tbsp olive oil
  • 1 tsp salt

1 package of small corn tortillas

INSTRUCTIONS

  1. Drain both jackfruit tins. 
  2. Heat olive oil in a medium, heavy-bottomed pan. Saute diced red onion until softened, translucent and lightly caramelized. Add chopped garlic and cook 1 minute more.
  3. Add cumin, smoked paprika, coriander, and a pinch of cinnamon to the onion-garlic mixture.  Stir constantly, for a minute or so.
  4. Mix in the tomato and chilli powder. Add in the prepared jackfruit along with tamari, maple syrup, liquid smoke and apple cider vinegar.
  5. Mix everything really well. Squash the jackfruit pieces with your mixing spoon so that the individual fibers separate more. Season with pepper and another pinch of salt if you wish. Simmer the mixture gently for another 10-15 minutes.
  6. Preheat the oven to 375° F. Spread the jackfruit pieces on a parchment lined baking tray and bake for about 20-25 minutes, until a little browned. Meanwhile, prepare your avocado cream, black beans, and optional pickled onions and roasted sweet potatoes.

ROASTED SWEET POTATOES

If making these, you can put them in the oven on a separate pan as the jackfruit but at the same time.  They should both be ready in about 20-25 minutes!

  1. Preheat oven to 375 degrees F. Toss sweet potatoes with olive oil and salt on a large rimmed baking sheet.
  2. Bake for about 20-25 minutes, or until fork tender.

PICKLED ONIONS

If making these, get these started next so that they have time to sit and quick pickle!

  1. In a medium sized bowl, combine vinegar with salt and sugar.  Stir until most of the grains dissolve.
  2. Add onion slices and toss to combine.  Liquid may not cover onions completely and that’s ok.  Stick the bowl on the fridge and toss every few minutes.  Drain when ready to use.

BLACK BEANS

Combine all black bean ingredients in a medium saucepan and bring to a simmer.  Allow to sit at low heat until ready to use.  When ready, scoop beans out with a slotted spoon.

AVOCADO CREAM

Combine all ingredients in a food processor, adding more water as it runs to achieved desired consistancy.  It’s a personal preference if you want a thicker or runnier sauce.  Taste and adjust seasonings.

TACO ASSEMBLY

  1. Heat tortillas via your favortie method (mine is to turn the burner up on the gas stove and place it directly on top, using tongs to flip is just as the edges start to burn; micorwaving in paper towels works too, if you have one).  
  2. Layer beans, sweet potatoes (if using), and jackfruit in a tortilla.  Top with avocado cream and  optional pickled onions.

Mu Shu Jackfruit Lettuce Wraps

from fatfreevegan.com

Ingredients

  • 1 small onion
  • 3-4 cloves garlic
  • 1 teaspoon minced ginger root
  • 1 20-ounce can young green jackfruit in water or brine, not syrup
  • 1/2 cup vegetable broth
  • 2 tablespoons tamari
  • 1 tablespoon hoisin sauce
  • 2 cups shredded cabbage
  • 1/2 cup slivered baby carrots
  • 4-5 mushrooms
  • 4 green onions
  • 1 teaspoon dark sesame oil
  • Lettuce leaves for wrapping

Instructions

1. In a medium-sized saucepan, saute the onion until it softens (add a splash of water or broth if it begins to stick). Add the garlic and ginger root and cook for another minute.

2. Add the chopped jackfruit, vegetable broth, soy sauce, and hoisin sauce to the pan. Bring to a simmer, cover, and cook on low until jackfruit softens and begins to shred when you press on it with the edge of a spoon (about 20-30 minutes).

3. Gently “encourage” the larger pieces to fall apart. Then add the remaining ingredients (except lettuce), cover, and simmer until the mushrooms exude their juices, about 5 minutes.

4. Serve in lettuce cups with sriracha or extra hoisin sauce. May be eaten warm or cold.

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