Jackfruit Pulled "Pork"
Jackfruit pulled "pork" is a delicious and flavorful plant-based alternative to traditional pulled pork. The young jackfruit is shredded and cooked with onions, garlic, smoky spices, and tangy BBQ sauce, giving it a tender, meaty texture that closely resembles pulled pork.
Jackfruit is a large, tropical fruit with a spiky green exterior and a fibrous, pale yellow interior. When cooked, young, unripe jackfruit has a stringy, meaty texture that closely resembles pulled pork, making it an excellent plant-based meat substitute. It easily absorbs flavors from sauces and seasonings, making it versatile for savory dishes like BBQ "pulled pork," tacos, or curries.
What is Jackfruit?
Jackfruit (Artocarpus heterophyllus) is the largest tree-borne fruit in the world and is native to South and Southeast Asia. It belongs to the fig, mulberry, and breadfruit family. The fruit can grow up to 80 pounds, but the young, unripe version is typically used in savory dishes due to its mild flavor and meat-like texture. Ripe jackfruit, on the other hand, is sweet and often enjoyed as a fruit or in desserts.
Nutritional Benefits of Jackfruit
- Low in Calories: Jackfruit is relatively low in calories, making it a great option for those looking for a lighter, plant-based meat alternative.
- Rich in Fiber: It’s a good source of dietary fiber, aiding digestion and promoting satiety.
- Vitamin C: Jackfruit is high in vitamin C, which supports immune health and acts as an antioxidant.
- Potassium: Contains potassium, which helps regulate blood pressure and supports heart health.
- Magnesium and Iron: Provides essential minerals like magnesium and iron, which are important for bone health and oxygen transport.
- Low in Fat: Naturally low in fat, making it suitable for low-fat diets.
While jackfruit isn't as high in protein as meat or other meat substitutes, it pairs well with other protein-rich foods like beans, legumes, or tofu to create a balanced meal. Its unique texture and ability to absorb flavors make it a fantastic ingredient for a variety of dishes, especially for those exploring plant-based eating!
Ingredients
Directions
- Prepare the Jackfruit: Drain and rinse the jackfruit thoroughly. Cut off the hard core parts and shred the soft parts with your hands or a fork to create a pulled texture. Some of the jackfruit pieces will break apart naturally, giving it a shredded appearance.
- Sauté the Onion and Garlic: Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until softened. Add the minced garlic and sauté for another 1-2 minutes until fragrant.
- Cook the Jackfruit: Add the shredded jackfruit to the skillet, stirring to combine with the onion and garlic. Cook for about 5 minutes, allowing it to absorb the flavors.
- Add Seasonings and Broth: Add smoked paprika, cumin, chili powder, black pepper, and a pinch of salt. Pour in the vegetable broth and stir well. Cover and let it simmer for about 10 minutes, stirring occasionally, until the jackfruit softens further.
- Mix in BBQ Sauce: Stir in the BBQ sauce, apple cider vinegar, and brown sugar or maple syrup (if using). Mix until the jackfruit is well coated with the sauce. Cook for an additional 10-15 minutes, uncovered, stirring occasionally, until the sauce thickens and the jackfruit absorbs all the flavors.
- Adjust Seasoning: Taste and adjust seasoning if needed, adding more BBQ sauce, salt, or spices as desired.
- Serve: Serve the jackfruit pulled "pork" on toasted buns, in tacos, or over a bed of coleslaw.
Author
Cody Landry
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