Over the weekend we had friends over for dinner. Whilst putting everything into the serving bowls, one friend said…’oh lovely, pulled Pork’. I said taste it. ‘Pulled Pork’ she said, No, actually its a vegan dish, made from Jackfruit.
Southeast Asian fruit, when it is green/unripe it makes a great substitute for meat, especially as a BBQ dish or curry. Once the fruit is ripe, it is either eaten on its own or in desserts.
Here in the UK you can find green Jackfruit tinned in water. It is already cut into triangles, drain it, rinse it and pull apart, remove any pips you may find, although most have already been removed. Remove the centre core, as this is very hard. Its a bit like the centre of a pineapple.
To make the BBQ sauce. Heat 2 spoons of coconut oil in a pan,
Then add the following:
1 cup of tom puree and chopped tomatoes mix
2 tbsp Apple Cider Vinegar
2 tbsp maple syrup or Agave Nectar
1 tbsp molasses
pinch sea salt
1 tsp paprika, onion powder
1/2 tsp garlic granules, chilli powder
1/4 tsp cumin, ground black pepper, cayenne
2 cloves of garlic chopped
a splash of Liquid Smoke
Gradually bring to the boil, then simmer for 20 minutes. Once cooked pour over the torn Jackfruit. Cover and place in the fridge to marinade for a minimum of 2 hours.
When the time is up…transfer to a baking tray and spread out evenly, place in the oven at 180 degrees and cook for 30-40 minutes. Turn half way through.
95 calories per 100gms of Jackfruit. Full of vitamins and minerals.
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Vegetarian and Vegan Nutrition 