BBQ PULLED JACKFRUIT SANDWICH

SERVES 4 SANDWICHES

BBQ JACKFRUIT

One 567g (20oz) can jackfruit (packed in brine or water, not syrup)

1 tsp. olive oil

1/2 sweet onion, chopped

1 garlic clove, minced

1/2 tsp. ground cumin

1/2 tsp. smoked paprika

3/4 cup vegan barbecue sauce (homemade or store-bought)

1 to 2 tbsp. sriracha

2 tsp. arrowroot powder

Salt and black pepper to taste

SANDWICHES

4 vegan sandwich rolls or burger buns (gluten-free if necessary), split horizontally

Creamy, Crunchy Coleslaw Sliced avocado, optional

NUTRITIONAL VALUES

Calories: 208kcal
Fat: 12.3g (2.3g S.Fat)
Carbs: 24.8g
Protein: 2.1g
Sugar: 7.2g
Sodium: 114mg

METHOD

Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet with parchment paper or a silicone baking mat.

Drain and rinse the jackfruit. Pull it apart into shreds with two forks or your fingers until it resembles pulled meat. When you cook it, it will fall apart even more.

In a large shallow saucepan over medium heat, heat the oil. Sauté the onion and garlic until the onion is translucent. Cook, stirring occasionally, for about 5 minutes after adding the jackfruit, cumin, and paprika. Season with salt and pepper.

Combine the barbecue sauce, sriracha, and arrowroot powder in a cup or small bowl. Combine with the jackfruit. 1 minute in the oven

Spread the jackfruit out on the baking sheet that has been prepared. Bake for 20 minutes, stirring once halfway, until the sauce is thick and sticky.

To assemble the sandwich: Place a roll on a plate and cut it open. Place the avocado slices (if using) on the bottom half of the plate. Scoop a heaping spoonful of jackfruit on top, followed by a heaping spoonful of coleslaw. Serve immediately with the other half of the roll on top. Leftover jackfruit can be stored in an airtight container in the refrigerator for 3 to 4 days.

JACKFRUIT CARNITAS BURRITO BOWL

SERVES 4 PORTIONS

JACKFRUIT CARNITAS

One 567g (20oz) can jackfruit (packed in water or brine, not syrup), rinsed and drained

1 tbsp. olive oil

1/2 medium sweet onion, diced

2 garlic cloves, minced

1 chipotle chile in adobo sauce, chopped

1 tsp. dried oregano

1 tsp. ground cumin

1 tsp. ancho chile powder

1/2 tsp. ground coriander

1/2 tsp. paprika

1 1/2 cups low-sodium vegetable broth Juice of 1 lime

2 tbsp. maple syrup

Salt and black pepper to taste

LIME CREMA

1/2 cup raw cashews, soaked in warm water for at least 1 hour and drained, water reserved

3 tbsp. reserved soaking water

3 tbsp. lime juice

1 tbsp. vegan mayonnaise

BOWL

3 cups cooked white/brown rice

One 425g (15oz) can black beans, rinsed and drained

1 cup chopped fresh cilantro

2 tbsp. lime juice

Salt and black pepper to taste

4 handfuls baby greens

2 cups halved cherry tomatoes

2 avocados, pitted, peeled, and sliced

Pickled Red Cabbage & Onion Relish

NUTRITIONAL VALUES

Calories: 934kcal
Fat: 3.1g (6.5g S.Fat)
Carbs: 145.7g
Protein: 15.8g
Sugar: 8.2g
Sodium: 118mg

METHOD

Pull the jackfruit apart with your fingers or a fork until it resembles shredded meat. Don't be concerned about the seeds; they'll soften and break apart as they cook. Place aside.

In a large shallow saucepan or Dutch oven, heat the olive oil. Sauté the onion and garlic until the onion is translucent. 5 to 7 minutes, add the jackfruit and chipotle and cook, stirring occasionally, until the jackfruit begins to stick to the pan.

Stir in the oregano, cumin, ancho chile powder, coriander, and paprika until evenly distributed. Cook for approximately 2 minutes. Combine the broth, lime juice, and maple syrup in a mixing bowl. Bring to a boil, then turn down to a low heat. Cook for about 15 minutes, stirring occasionally, until the liquid has been absorbed and the jackfruit begins to stick to the pan. Remove from the heat and season with salt and pepper to taste.

Make the lime crema while the jackfruit is cooking: In a food processor, combine the crema ingredients and process until smooth, scraping down the sides as needed. Refrigerate until ready to use.

In a pot, combine the rice and beans (if you just cooked the rice, simply add the beans to the rice in the pot) and cook for a few minutes over medium heat, until heated through. Take the pan off the heat and stir in the cilantro, lime juice, salt, and pepper.

Fill four bowls with a handful of greens each to serve. To each bowl, add cilantro rice and beans, jackfruit carnitas, cherry tomatoes, and avocado. Drizzle each with lime crema and top with a heaping pile of relish. Serve right away.

VARIATIONS

If you prefer burritos (and who can blame you? ), fill a tortilla with all of these ingredients.

JACKFRUIT CRABLESS CAKES WITH LEMON DILL AIOLI

SERVES 3 TO 4 PORTIONS

One 567g (20oz) can jackfruit, thoroughly rinsed and drained

1 1/2 cups cooked cannellini beans/15 oz can, rinsed & drained

4 green onions, finely chopped, plus more for garnish

1 cup cooked brown rice

2 tbsp. chickpea flour, plus more if needed

1 tbsp. vegan mayonnaise (soy-free if necessary)

1 tbsp. Old Bay Seasoning

2 tsp. liquid aminos (or gluten-free tamari; use coconut aminos to be soy- free)

1 tsp. dried parsley

1/2 tsp. kelp granules

1/2 tsp. garlic powder

Salt and black pepper to taste

Sunflower oil (or canola oil) for frying

LEMON DILL AÏOLI

3/4 cup vegan mayonnaise (soy-free if necessary)

3 tbsp. lemon juice

1 1/2 tsp. dried dill

1/4 tsp. garlic powder

Salt to taste

NUTRITIONAL VALUES

Calories: 164kcal
Fat: 2g (0.2g S.Fat)
Carbs: 32.4g
Protein: 3.9g
Sugar: 0.6g
Sodium: 409mg

METHOD

Use parchment paper or a silicone baking mat to line a baking sheet. In a food processor, pulse the jackfruit five times until it is broken up into smaller pieces.

Pour the beans into a mixing bowl and mash them with a potato masher until creamy but still chunky. Stir in the jackfruit, green onions, brown rice, chickpea flour, mayonnaise, Old Bay, liquid aminos, parsley, kelp granules, garlic powder, salt, and pepper. When you squeeze the mixture, it should stay together. If it doesn't, add a tablespoon of chickpea flour at a time until it does.

Scoop out 1/3 cup of the mixture and shape it into a patty with your hands. Place the patty on the prepared baking sheet. Repeat with the rest of the mixture. You should be able to make about 12 patties.

Over medium heat, heat a large frying pan, preferably cast iron. Heat for 2 to 3 minutes with enough oil to coat the bottom. Paper towels should be used to line a plate. Cook for 3 to 4 minutes on each side, or until crispy and browned all over, with three or four patties in the pan. Place the cooked patties on a plate and cover with additional paper towels to absorb any excess oil. Repeat with the remaining patties, adding more oil as needed, until they are all cooked.

Make the aioli while the cakes are baking: Stir together all the ingredients in a cup. Refrigerate until ready to use. Serve the cakes with the aioli on the side, garnished with chopped green onions. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.