Pulled Jackfruit Sandwiches
Jackfruit is the plant kingdom’s answer to pulled pork or chicken, with a meaty texture that’s ideal for soaking up all those smoky, spicy and saucy flavours we’re about to throw its way. They’re great for meat eaters and veg heads alike. But it’s a bit spicy; use a little less seasoning, if you prefer it mild.
Perfectly Balance Your Plate
Serve with 1 cup coleslaw (try it in the sandwich!) and 1 cup lean protein of choice, such as baked beans or egg salad.
Ingredients
Preparation
- In Collapsible Strainer, drain and rinse jackfruit.
- In Sauté Pan, heat oil over medium-high heat. Add jackfruit. Using Sauté Spoon, stir occasionally until slightly softened, about 4 min.
- Add seasoning, ketchup, vinegar, brown sugar, and water to pan. Stir to combine.
- Cover and simmer on low 7 min, stirring occasionally. Jackfruit should be soft enough to break apart.
- Remove from heat; using Sauté Spoon, mash jackfruit. It will shred and resemble pulled chicken.
- Divide mashed jackfruit between buns.
Nutritional Information
Per serving (1 sandwich): Calories 310, Fat 4 g (Saturated 0.5 g, Trans 0 g), Cholesterol 0 mg, Sodium 540 mg, Carbohydrate 64 g (Fibre 3 g, Sugars 17 g), Protein 6 g.
Tips
Find canned jackfruit in the canned fruit aisle of the grocery store. Make sure to purchase in brine (not syrup!).
Jackfruit is a popular, plant-based alternative to making pulled chicken or pork! Make sure to serve this alongside a protein of choice; while delicious, jackfruit is not a significant source of protein.
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