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Vegan BBQ Pulled "Pork" Jackfruit

GF DF V P 

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The meat fruit of the plant kingdom! - still amazes me. My first time experimenting with this magical unripened fruit was in the Philippines where it grows locally and is known as langka in Tagalog. In the Philippines it is commonly eaten unripe cooked in coconut milk and eaten with rice. Yum! The ripe fruit, besides being eaten raw as it is, is also preserved by storing in syrup or by drying. The seeds are also boiled before being eaten.

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This recipe uses the young, unripe version of a very special fruit: jackfruit. It's white fleshy fibrous texture, versatility and neutral taste makes this a very popular meat substitute in many vegan recipes. The jackfruit (Artocarpus heterophyllus), also known as jack tree, jakfruit, or sometimes simply jack or jak, is a species of tree in the fig, mulberry and breadfruit family (Moraceae).

It is native to parts of South and Southeast Asia and is believed to have originated in the southwestern rain forests of the Western Ghats in the Indian subcontinent. The jackfruit tree is well suited to tropical lowlands, and its fruit is the largest tree-borne fruit, reaching as much as 35 kg (80 lb) in weight, 90 cm (35 in) in length, and 50 cm (20 in) in diameter. The jackfruit tree can produce about 100 to 200 fruits in a year! The jackfruit is a multiple fruit, composed of hundreds to thousands of individual flowers, and it is the fleshy petals that are eaten.

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The jackfruit tree is a widely cultivated and popular food item throughout the tropical regions of the world. Jackfruit is the national fruit of Bangladesh.

Jackfruit is a rich source of vitamin, minerals, phytonutrients, carbohydrate, electrolytes, fibre, fat and protein. It has many benefits and can work to boost immunity, reduce risk of cardiovascular disease, cancer, it can help to aid digestion and improve osteoporosis. For more information on the benefits of Jackfruit see here: Jackfruit: 5 Remarkable Benefits of the World’s Largest Tree Fruit

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Ingredients

Time: 45 mins

Serves: 4

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For the jackfruit:

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  • 1 x can of young green jackfruit in water or brine. I got mine from here.

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For the barbecue sauce:

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  • 2 cups tomato puree

  • ¼ cup apple cider vinegar

  • ¼ cup tamari sauce

  • 2 tbsp pure maple syrup

  • 1 teaspoon sea salt

  • 1 teaspoon smoked paprika

  • 1 teaspoon onion powder

  • ½ teaspoon garlic powder

  • ½ teaspoon chilli powder (optional)

  • ¼ teaspoon cumin

  • ¼ teaspoon ground black pepper

  • â…› teaspoon cayenne (optional)

  • 2 garlic cloves, minced

  • 2 teaspoons coconut oil for bbq sauce

  • 1 tablespoon of coconut oil for later frying

  • Dash of liquid smoke (optional)

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Directions​​

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  1. To make the barbecue sauce, add 2 teaspoons coconut oil to a saucepan and heat over medium-low. Add garlic and sauté for 2 minutes, stirring frequently.

  2. Add tomato puree, apple cider vinegar, maple syrup, tamari sauce, sea salt, paprika, onion powder, garlic powder, chili powder, cumin, pepper, and cayenne. Whisk until well combined. Raise heat to high and bring to a boil. Reduce heat to medium-low and simmer for 30 minutes.

  3. Drain and rinse jackfruit if using canned. Place jackfruit on a cutting board and cut out the core. Using your fingers or two forks, shred the jackfruit into a bowl.

  4. Add barbecue sauce to the bowl of jackfruit and stir. Stir until jackfruit is completely coated. Cover and place in the fridge to marinate for 1 hour. You can cook it straight away but leaving it to marinate let's it really soak in all the delicious BBQ flavours.

  5. Heat a large skillet over medium-high heat. Add 1 tablespoon coconut oil. Add jackfruit and cook for 10-15 minutes, stirring frequently. Remove from heat.

  6. Enjoy in a gluten free bun with some delicious guacamole, tomatoes, relish, or on a baked sweet potato with all the toppings. I had my leftover from dinner on a slice of rye with some smashed avocado and furikake seeds (pictured above) so good!

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Tips: fresh unripe jackfruit will greatly benefit from longer marination and cooking time as it has not been soaked in brine it is naturally tougher to the bite but softens with longer cooking time. You can usually find jackfruit in Asian supermarkets otherwise online.

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