Jackfruit BBQ with Avocado Slaw

Jack what? Jack who? Jackfruit? Jackfruit is one of the superheroes of vegan cooking. My daughter is a vegan, and for the longest time, she was the only vegan we knew. Her diet sometimes causes a hiccup in entertaining especially with bbq. We would have pulled pork or Italian beef and she would have a salad. Then we discovered jackfruit.

The scientific name for jackfruit is Artocarpus heterophyllus. Jackfruit is a tropical tree fruit grown in Asia, Africa, and South America. According to Wikipedia “The jackfruit, also known as jack tree, is a species of tree in the fig, mulberry, and breadfruit family. It looks like a not so pretty green bumpy gourd and filled with plump, stringy pods. For this dish we want the fruit to be under-ripe so that is more firm to take on that ‘meaty’ texture. Jackfruit is rich in vitamins and fiber. My favorite way to buy jackfruit is a can at Trader Joe.

5 Ingredients and can be made in under 10 minutes

  • 2 14.5 ounce cans of jackfruit in brine (drained_

  • 1 cup of your favorite BBQ sauce (it’s up to you how little or how much, but a cup seems to work well)

  • 1 tsp paprika (hot or smoked)

  • 1 tsp garlic powder

  • 1 tsp salt

  • Whole-grain vegan or GF buns

  • pickles or coleslaw or aslaw*

This is super easy and cheap. I say cheap because it cost under $5 to make, but when you go to a restaurant they charge $15. I like recipes that you can make your own. If you like hot make it spicy, if you like sweet, change it up. This same recipe works well on nachos. Think anyway you serve pulled bbq use jackfruit instead.

In a large non-stick pan over medium heat add the jackfruit, I like to use a nonstick spray or a little oil to the pan. Cook for 5-7 minutes, mash the jackfruit (with a masher, wooden spoon, or even the back of a fork). Season with salt, paprika, and garlic powder then add bbq sauce, cook for a few minutes (don’t forget to stir). This can be served solo, on a hamburger bun, and top with pickles or slaw your choice.

Let me know whatcha think. We served this at my daughter’s graduation and people loved it vegans and carnivores alike.

BONUS:

AVOCADO SLAW [ASlaw]

9 Ingredients 5 minutes and totally worth it

1 ripe avocado

1 Tbsp maple syrup

1 lemon (juiced)

1 lime (juiced)

Garlic Salt (dash)

Pepper (dash can use black or red)

Water

1 Cup Shredded Cabbage

1 Cup Shredded Carrots

Add all ingredients except shredded veggies (avocado through salt + pepper) to a small mixing bowl and whisk to combine. The goal is to have a thick sauce, thin with water. Add veggies and toss to coat. Set in the refrigerator until serving.

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Avocado Slaw A.SLAW

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Ginger Dressing