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Introduction
Jackfruit, a tropical fruit native to South and Southeast Asia, has become a popular meat alternative in recent years due to its unique texture that shreds similarly to pulled pork or chicken. This versatile ingredient has been used in Asian cuisines for centuries, but its rise to fame in Western vegan cooking is a more recent phenomenon. Jackfruit's mild flavor allows it to take on the bold spices and sauces of classic BBQ dishes, making it a perfect plant-based substitute for smoky, saucy sandwiches. These healthy BBQ jackfruit sandwiches pay homage to the iconic flavors of Southern-style barbecue while offering a nutritious and eco-friendly twist.
Ingredients
• 1 (20 oz) can green jackfruit in brine or water, drained and shredded
• 1 cup vegan BBQ sauce (recommended: a smoky, slightly sweet variety)
• 1/4 cup vegetable broth or water
• 1 tablespoon apple cider vinegar
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground black pepper
• 4 vegan hamburger buns or sandwich rolls, lightly toasted
• Vegan coleslaw or pickles, for serving (optional)
Step 1:
Open the can of green jackfruit and drain the brine or water. Using a fork or potato masher, shred the jackfruit into thin, stringy pieces.
Step 2:
In a saucepan or skillet, combine the shredded jackfruit, vegan BBQ sauce, vegetable broth or water, apple cider vinegar, smoked paprika, garlic powder, ground cumin, and ground black pepper. Mix well.
Step 3:
Bring the mixture to a simmer over medium heat and cook for 15-20 minutes, stirring occasionally, until the jackfruit is heated through and the sauce has thickened slightly.
Step 4:
While the jackfruit is cooking, lightly toast the hamburger buns or sandwich rolls.
Step 5:
Once the jackfruit mixture is ready, divide it evenly among the toasted buns or rolls. Top with vegan coleslaw or pickles, if desired.
Q: What is jackfruit and how does it mimic pulled pork?
A: Jackfruit is a tropical fruit with a stringy, fibrous texture that shreds into strands resembling pulled pork when cooked. Its neutral flavor allows it to take on the flavors of sauces and seasonings, making it a popular plant-based alternative to meat.
Q: Can I use fresh jackfruit instead of canned?
A: Yes, you can use fresh jackfruit instead of canned, but you'll need to remove the tough core and outer skin before shredding it. Fresh jackfruit may also require additional cooking time to soften the texture.
Q: How long do these BBQ jackfruit sandwiches stay fresh?
A: Leftover BBQ jackfruit can be stored in the refrigerator for up to 4 days. It's best to reheat the filling before assembling the sandwiches to maintain the texture and flavor.
• For a gluten-free option, use gluten-free hamburger buns or rolls.
• You can substitute fresh jackfruit for the canned version, but it will require additional preparation.
• If using fresh jackfruit, remove the tough core and outer skin before shredding.
• This recipe is vegan, dairy-free, and can be made gluten-free with appropriate bun/roll selection.
• Possible substitutions: Use a different plant-based protein source instead of jackfruit, such as shredded mushrooms or soy-based meat alternatives.
• For a spicier kick, add a pinch of cayenne pepper or your favorite hot sauce to the BBQ sauce mixture.
Serve the BBQ jackfruit sandwiches hot, with any desired toppings like coleslaw or pickles on the side.
Leftover BBQ jackfruit can be stored in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
Prepare the jackfruit mixture first, then toast the buns while it simmers to save time.
- For a thicker, more concentrated BBQ sauce flavor, simmer the jackfruit mixture longer to allow the sauce to reduce and thicken.
- Adjust seasoning to taste by adding more smoked paprika or other spices if desired.
- Avoid overcooking the jackfruit, as it can become too dry or tough.
For a spicy version, add a pinch of cayenne pepper or your favorite hot sauce to the BBQ sauce mixture. For a different texture, try shredded mushrooms or soy-based meat alternatives instead of jackfruit.
Pair these BBQ jackfruit sandwiches with a crisp coleslaw or potato salad, and serve with refreshing iced tea or lemonade.
This dish can be enjoyed year-round, but it may be particularly appealing during the warmer months when barbecue flavors are in high demand.
This recipe is vegan and dairy-free. It can be made gluten-free by using gluten-free hamburger buns or sandwich rolls.
