Tuesday, February 28, 2017 / ... comments / Slow Cooker , Vegan , Vegetarian
Slow Cooker Pulled Jackfruit Sandwiches
These pulled jackfruit sliders are full of barbecue flavor, made easy in the slow cooker, and topped with all the good things. I went with avocado, a quick coleslaw and dill pickles. Japapeno would be mighty tasty if you like a little heat. Though jackfruit is very nutritious, it's not particularly high in protein other than its seeds. So I added a can of beans to the vegan pulled meat. Not only did the beans add protein, they added heartiness and texture. I think next time I might even add 2 cans of beans. BBQ flavor, "pork" and beans are a classic combination anyway. These BBQ pulled jackfruit sandwiches are perfect for when you crave that comforting barbecue flavor, but don't want animal meat.
Have you heard of jackfruit? This meaty fruit has been trending amongst vegans and omnivores alike for the past few years. With its mild flavor, jackfruit can take on whatever seasoning you're going for. From Mexican tacos to teriyaki bowls to pulled "pork" jackfruit sandwiches, this fruit is super versatile. Jackfruit flesh is slightly stringy when cooked, lending itself perfectly to pulled meat recipes. And unlike actual pulled meat, pulled jackfruit is high in vitamins and minerals including vitamin C, B-complex vitamins, calcium, potassium, zinc, and folic acid. Jackfruit is also low-calorie, fiber rich, and has anti-inflammatory phytonutrients (source).
This native Asian fruit is massive and ripe jackfruit rarely available in US grocery stores. Canned young jackfruit, however, is readily available in the Asian section of many grocery stores and most any Asian market. Though fresh produce is usually best, in this case, canned jackfruit makes the most sense. Though I made this BBQ pulled jackfruit in the slow cooker, it can easily be made the same way on the stove, as jackfruit cooks much more quickly than animal meat does. I like using the slow cooker because I can set it, forget it, and keep it on warm until everyone is home and ready to eat. I made this bbq jackfruit the same way I used to make bbq meat. Toss it in the slow cooker with some barbecue sauce and you're good to go. My mom used to add a beer which ads a nice depth of flavor and cuts some of the sweetness.
Jackfruit has become so popular as an alternative meat, you can even find it already prepared in many health food stores. This ready to eat BBQ jackfruit is made by the Jackfruit Company. I haven't tried it yet, so let me know if you have!
Yummy Hubby: "That was really good!"
Me: "Really? I thought you were anti-jackfruit?"
YH: "Well it's not at good as real pork, but it's still really good."
Me: I loved the barbecue flavor that I don't often have. The toppings made this really fantastic. A real comfort food meal. The BBQ sauce I picked up was a little too sweet for me, so I might try making my own next time.
Kids: The kids were not into this one. Though they've never had pulled pork sandwiches either, so they couldn't really compare. It takes most kids more than a few tries before accepting a new food. Also, the kids had heard their dad's skepticism over jackfruit for weeks.
Jackfruit is softer and less chewy than pork. You can make it a bit firmer by spreading it thinly on baking sheets and broiling for a minute, or searing in a pan before serving.
Even More Jackfruit Recipes to Check Out
Spicy Chipotle Garlic Jackfruit Tacos from Vegan Richa
Jackfruit Carnitas from Clean Green Simple
Fish Free Jackfruit Tacos from Keepin' It Kind
Maple Cinnamon Delicata Squash Salad w/ Vegan Jackfruit Bacon from Sweet Simple Vegan
Vegan BBQ Pulled Jackfruit and Bean Sandwichesyummy mummy kitchen
An easy recipe for vegan slow cooker pulled jackfruit sandwiches with BBQ sauce and coleslaw.
- 2 (20 oz.) cans young jackfruit in water or brine, drained, cores cut off
- ½ small yellow onion, thinly sliced
- 4 cloves garlic, minced
- ½ teaspoon cumin
- ½ cup vegetable broth
- 2 cups favorite BBQ sauce
- 1 can cannellini or great northern beans, drained and rinsed
- ¼ cup vegan mayonnaise
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh lemon juice
- freshly ground pepper to taste
- 8 oz. shredded cabbage or slaw mix
- dash of maple syrup to taste
- slider or burger buns
- 1 avocado, sliced
- dill pickles, optional
- If the jackfruit was in brine, rinse well and pat dry. In a slow cooker, combine the drained jackfruit, onion, garlic, cumin, broth, and BBQ sauce. Cover and cook on low for 4 hours.
- Meanwhile, in small bowl, whisk together the mayo, vinegar, lemon juice, and pepper. Place the cabbage/slaw in medium bowl and toss with the dressing to coat. Add a small dash of maple syrup if needed but be careful not to add much, as the jackfruit will be sweet from the BBQ sauce.
- Use two forks to "pull" the jackfruit pieces apart. Stir in the drained beans. Cover and cook another 30 minutes to 1 hour. Keep warm until ready to serve.
- Serve jackfruit on buns with the slaw, a slice of avocado, and pickles.
Prep Time: 5 mins.
Total time: 5 hrs. 5 mins.