If you’re a vegan you know jackfruit is a frequent meat substitute in many vegan recipes. When this nutritious fruit is cooked it mimics the texture of pulled pork and its mild taste can easily be seasoned to a variety of flavors. Just recently several national chain food stores have started carrying the fruit in the produce section. It’s sold whole or in pieces. You may prefer buying a cut up jackfruit section since whole jackfruit can weigh as much as 80 pounds. Whole Foods and many Asian markets stock fresh and canned jackfruit. If you choose to use the canned variety, make sure it’s packed in brine or water, not sweet syrup. Jackfruit may look intimidating but its well worth the effort to learn how to prepare and cook.
- approximately 3 lbs of unpeeled jackfruit or 2 drained (20 oz.) cans
- 1 large yellow onion
- 1 bell pepper (red, orange or yellow)
- 3/4 cup of your favorite barbecue sauce
- 1 Tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground fresh pepper
- 1 teaspoon ground cumin
- 1 Tablespoon balsamic vinegar
- 3 cups veggie broth plus 2 tablespoons
- Cut jackfruit into several smaller sections. (Note: jackfruit is very sticky so you may prefer to wear gloves and cover your cutting board with a sheet of parchment paper.) Remove rind with a knife.
- Keep slicing jackfruit into large chunks. Remove the seeds and from the pieces.
- Put a large heavy bottom pot filled with broth on the burner to boil. Meanwhile cut jackfruit into thin shreds.
- Add sliced fresh jackfruit or drained canned jackfruit to broth and simmer until all the liquid is absorbed, about 25 minutes.
- While jackfruit is simmering, slice one large onion and bell pepper. Sauté onion and pepper in a pan with 2 tablespoons broth until soft.
- Combine sautéed veggies with jackfruit and remaining ingredients. Cook over low heat for 5 minutes. You can serve the ‘pulled pork’ on a gluten-free roll as it is traditionally done. I prefer to serve it with roasted baby potatoes.
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I love traditional Moo Shu Vegetables in pancakes! They’re crunchy, spicy, aromatic, tasty, colorful and have the magical savory taste of umami. What’s not to love? Lots, if you are a vegan and mindful eater. Most all Moo Shu Vegetable recipes have eggs which of course are a no no for a vegan. The recipes usually contain a lot of sugar, oil and possibly MSG and gluten. In my vegan recipe, we overcome these obstacles and still end up with lots of flavor, nutrients and umami! The secret ingredients include: jackfruit : nutritional yeast and shiitake mushrooms!
- 1 (20 oz.) can of young green jackfruit, drained, rinsed and cut into smaller pieces. (Make sure the jackfruit is not canned in sweetened syrup, brine or water is fine.)
- 6 dried shiitake mushrooms, soaked in hot water: drain, remove stem and slice
- 1 large onion chopped
- 2 Tablespoons chopped ginger
- 4 cloves chopped
- 1/4 cup shredded carrot
- 1 carrot peeled into strips or ribbons
- 2 1/2 cups shredded cabbage (green or purple)
- 1 cup mung bean sprouts
- 1/2 sliced raw white or cremini mushrooms
- 5 green onions
- 1 cup vegetable broth (added as needed for sauteing
- 2 teaspoons dark sesame seed oil
- 1/4 cup nutritional yeast
- 1 Tablespoon soy sauce
- 4 tablespoons hoison sauce, ,divided
- 1/4 cup white wine or rice wine (sake)
- lettuce leaves (baby bibb, butter or iceberg)
- Saute onions, ginger and garlic with 3 tablespoons of veggie broth in large sauce or fry pan for 3 minutes. Add more broth to pan as needed.
- Add jackfruit, 2 tablespoons hoison sauce, soy sauce and about 1/2 cup veggie broth. Cover and cook over low heat for 25 minutes. You’ll know it’s ready when you can shred all the chunks of jackfruit with a fork.
- After shredding jackfruit, add shredded cabbage and carrots and mushrooms, saute until cabbage softens. Add vinegar and a splash of white wine or rice wine.
- Add sesame oil, remaining hoison sauce, nutritional yeast sprouts and carrot strips. Cover and steam until sprouts soften, about 2 minutes.
- Put into a serving bowl and toss. Add additional soy sauce and hoison sauce to taste. Serve with large lettuce leaves for wrapping on the side.
Copyright 2017. All rights reserved.