If you’ve dipped your toes into plant-based diets, you’re probably familiar with meat substitutes like lentils, beans, tofu, tempeh, and seitan. Each of these tend to shine in different recipes – beans and lentils work well in veggie burgers, for example, and tofu shines in stir-fries. But when you’re trying to replicate the texture of pulled pork or other pulled meat, jackfruit is king.
What Is Jackfruit?
Jackfruit is a tropical fruit tree that is typically grown in Asia, Africa or South America, according to the Cleveland Clinic.
As an ingredient, jackfruit can be used in both sweet and savory dishes, but people generally use it as a meat substitute. Jackfruit tends to take on the flavors of the spices and sauces you cook it with. “Its texture, similar to that of grated meat, makes it a good meat substitute for the vegetarian and vegan population,” says Kristin Gillespie, RDN, Virginia Beach-based nutritional support dietician for Option Care Health and counselor by Exercise With. Style. .
You can find different versions of jackfruit at the grocery store. “The ‘flesh’ of the fruit is available in fresh, canned, or dried versions,” says Bonnie Taub-Dix, RDN, New York author of Read It Before You Eat It: Take You From Etiquette to the Table.
Some Notes on Cooking With Jackfruit
Replacing meat with plants offers several health benefits. Compared to conventional diets, plant-based diets have a positive effect on weight, metabolism and inflammation, according to a September 2019 systematic review published in the journal Translational Psychiatry. According to an August 2019 research article published in the Journal of the American Heart. . These foods are high in potassium, magnesium, iron, vitamin A, vitamin C, and folic acid, and are lower in saturated fat and cholesterol than foods normally found in a carnivore’s diet. According to the 2019 research article, plant-based diets have been shown to reduce the risk of cardiovascular disease, cardiovascular disease mortality, and overall mortality. They can also lower body mass index, blood pressure, HbA1C and cholesterol levels, based on previous research.
Remember that jackfruit does not contain as much protein as meat. “Three and a half ounces of jackfruit provide 1.7 grams (g) of protein, while animal protein such as fish or poultry provides about 21 g for a similar serving,” explains Taub-Dix. “However, unlike animal protein, jackfruit does not contain cholesterol or saturated fat.”
Jackfruit is also primarily carbohydrate based, so keep that in mind if you’re trying to lose weight. “Since jackfruit contains almost 40g of carbohydrate per cup, you’ll want to control your serving size and what foods you associate with fruit,” says Kelsey Lorencz, RDN, of Graciously Nourished in Saginaw, Michigan.
You may be intimidated by the appearance of this giant prickly fruit, but it is a valuable addition to your plant-based diet. These 10 recipes will make you want to try jackfruit.
Lorencz suggests heating and seasoning jackfruit as you would chicken, then adding it to tacos. Jackfruit has a fairly neutral flavor, but takes flavor easily, so it will taste like the tacos you’re used to when you add taco seasonings like onion, garlic, and spices.
This recipe from Simple Vegan Blog asks you to cook sliced jackfruit in a pan and break it into a grated texture. Then load it into a tortilla and top it with corn, avocado, red onion, cilantro, and lemon or lime.
One serving of the recipe has 211 calories, 8.2g of fat, 36.1g of carbohydrate, and 4.1g of protein.
BBQ Jackfruit Sandwiches With Avocado Slaw
These delicious sandwiches from Minimalist Baker seem more complicated than they are – the recipe takes 30 minutes from start to finish and contains only 10 ingredients (most of which you probably already have in your kitchen).
Jackfruit mimics the flavor of pulled pork, thanks to the barbecue sauce and seasoning, and the avocado salad garnish adds extra crunch and flavor.
The fat count is mostly made up of HDL (“good”), polyunsaturated and monounsaturated fats, courtesy of the lawyer. According to the American Heart Association (AHA), polyunsaturated fats and monounsaturated fats help reduce the risk of heart disease and stroke, unlike saturated fats and trans fats, which have a negative impact on health.
A sandwich (before bread) contains 193 calories, 8.7 g of fat, 27.8 g of carbohydrates, 4.6 g of protein and 7.5 g of fiber.
However, keep in mind that, as it is written, a sandwich also contains 1371 milligrams (mg) of sodium. That’s more than half of your daily value (DV) for salt, according to the United States Food and Drug Administration. You can reduce the amount of salt used by leaving it out of the barbecue seasoning, opting for unsalted roasted cashews, and adding less or no salt to taste.
Easy Vegan Jackfruit Tacos
Embrace the plant-based lifestyle with these vegan tacos from It Doesn’t Taste Like Chicken. The recipe calls for ingredients found in a traditional taco recipe: onion, garlic, spices, lime, cilantro, avocado, and tacos.
Jackfruit is the twist. You’ll mash it with a potato masher to get the grated texture that mimics chicken, beef, or pork.
A taco contains 265 calories, 8 g of fat, 49 g of carbohydrates, 2 g of protein and 5 g of fiber.
BBQ Jackfruit Pizza
When your regular pizza toppings don’t cut anymore, try this recipe from This Healthy Kitchen.
You will crush the jackfruit in a food processor and then heat it with a homemade barbecue sauce. After that, you’ll stack it on a multigrain flatbread with vegan mozzarella cheese and red onion.
Bonus: as written, this recipe is vegan, thanks to the use of dairy-free mozzarella cheese. Following a vegan diet can keep your cholesterol levels under control, based on previous research suggesting that avoiding animal products can lower your LDL (“bad”) cholesterol levels by up to 25%.
A quarter of the pizza contains 390 calories, 4 g of fat, 60 g of carbohydrates and 5 g of protein.
Vegan BBQ Pulled Jackfruit
While most of the recipes on this list call for canned jackfruit, Alpha Foodie’s requires you to work with fresh fruit. And beware: working with a whole jackfruit is more difficult. You will need to cut the jackfruit and remove the “meat” while removing the seeds.
Then you will take the fruits and sauté them with onions and spices, before adding the vegetable broth and barbecue sauce. Once the jackfruit has simmered in this liquid for 30 minutes, it will soften and can be easily cut into pieces. From there, it’s ready to add to sandwiches or cereal bowls, or you can bake it to add a crunchy texture.
One cup of this prepared jackfruit contains 346 calories, 7g of fat, 74g of carbohydrates, and 5g of protein.
Jackfruit Enchilada Bowls
This recipe from Karissa’s vegan kitchen calls for canned jackfruit, which you’ll sauté in an enchilada sauce before cooking.
Then you’ll mix it with rice, corn, beans, and your choice of toppings (cheese, cilantro, and lime juice are great options!) To build your bowl.
Each serving contains approximately 360 calories, 3g of fat, 71g of carbohydrates, and 13g of protein, depending on which ingredients you decide to add.
Crispy Jackfruit Carnitas
This 20-minute vegan recipe from Feasting at Home also calls for canned jackfruit. Press it onto a tea towel to remove as much moisture as possible before cooking; this will give jackfruit carnitas a crunchy, caramelized texture.
Once you’ve made the jaca carnitas (which look a lot like chicken), you can add them to any dish you like. Tacos, burritos, and enchiladas are good options.
Half a cup of jackfruit carnitas contains 169 calories, 7.8g of fat, 25.5g of carbohydrates, and 2.8g of protein.
This Food With Feeling recipe looks complex, but it requires less than 10 ingredients, including one that sets this recipe apart from others: Liquid Smoke, which is a smoke-based cooking sauce that has been condensed into a liquid form. That’s the secret to replicating the meaty, smoky flavor you get when biting into a pulled pork sandwich.
Having trouble getting liquid smoke? Colgin Liquid Smoke is the highest rated option on Amazon ($ 11, Amazon.com), and Stubb’s Hickory Liquid Smoke is another that has received positive reviews online (and their website lists where you can find it). ‘buy in your area).
This BBQ jackfruit is the perfect addition to a sandwich, but can also be served on a salad, pizza or baked potato, or as “meat” on nachos.
One serving of jackfruit contains 241 calories, 4.1 g of fat, 49.7 g of carbohydrates, and 1.2 g of protein. As written, each serving provides 1,169 mg of sodium (or just over half your DV); You can limit this amount by omitting the salt from the marinade and opting for a low sodium barbecue sauce.
Jackfruit Tinga Quesadillas
Tinga is usually made with chicken, tomatoes, and onions, but the Hot for Food recipe calls for preserving the meat and using jackfruit instead.
You’ll cook the jackfruit until it’s lightly caramelized, then stack the jackfruit, refried beans and cheese in quesadillas. Serve the quesadillas with guacamole and a dash of lemon juice.
Instead, cutting meat and eating jackfruit is a heart-healthy option, as is adding avocados to your diet. As mentioned above, avocado does contain fat, but it’s the “right” type, which helps lower “bad” cholesterol and triglyceride levels, according to the AHA.
Each quesadilla, before the guacamole, has 667 calories, 25g of fat, 66g of carbohydrates, and 12g of protein.
Spicy Jackfruit With Coleslaw
What’s the secret to the spiciness of this Simone’s Kitchen jackfruit recipe? Tabasco sauce and lemon juice.
You’ll also get your veg fix with coleslaw, which includes grated carrots, cabbage, and onions. And don’t worry if you don’t have coconut amino acids on hand; instead, you can dip it in soy sauce.
Using the jackfruit and cabbage in this recipe, you’ll take in 41 mg of vitamin C, or about 54% of the DV for women and 45% for men, according to the National Institutes of Health (NIH). Vitamin C is an antioxidant that stimulates the production of collagen in the body and improves the body’s ability to absorb iron, also according to the NIH.
One serving contains 241 calories, 13 g of fat, 32 g of carbohydrates and 2 g of protein.