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Pulled Jackfruit with Slaw & Avocado

gluten free
wheat free
kid friendly
1 spoon difficulty rating

40

Serves: 4-5

Pulled Jackfruit with Slaw & Avocado

This is a very simple recipe and makes for a hearty, satisfying meal... perfect comfort food! Jackfruit - buy it in water or brine, not the syrup type -  tends to be stocked in Asian grocers, Indian, African-Caribbean, Chinese etc and now supermarkets! It costs around £1.20-£1.50 per tin. It keeps for up to a couple days in the fridge, though is best when fresh out of the tin. If you live in a big city with access to ethnic foods you may also be able to buy it fresh.

Ingredients: 

BBQ JACKFRUIT

  • 2 x 556g/20-ounce cans OR 3 x 400g tins of young green jackfruit in water or brine (NOT in syrup) 
  • 2 tsp BBQ seasoning (or in a small bowl, measure and mix: 2 tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + ½ tsp salt + ½  tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
  • 180ml/ ¾ cup (vegan) BBQ sauce. If you prefer to make your own click here
  • 2 tbsp good quality soya sauce, eg tamari (GF) or shoyu
  • 1 tbsp brown sugar or vegan syrup (eg maple, agave)

VEGAN SLAW (optional) - this is super quick if made in a food processor with grater blade

  • 2 cups shredded cabbage + carrots (this takes seconds in a food processor with grater blades. Otherwise grate it by hand!)
  • Vegan mayo (buy it in a jar or else click the link for a cheap and easy recipe)
  • 1 lemon or lime, juiced
  • Salt and pepper to taste
  • Optional: finely chopped spring onions to taste (or other mild onion)

FOR SERVING

  • 4-8 whole grain vegan buns, depending on size. Eg only 4 if they are very big, otherwise use 8 – ie 2 small ones per person (GF for gluten free eaters)
  • Ripe avocado slices, enough for each roll. You’ll need 1-2 avocados depending on their size.

Optional: Good handful/½ cup roasted salted cashews and/or Tempeh rashers or bought vegan bacon rashers, fried just before serving.

Method: 

  1. Rinse, drain and dry off the jackfruit. Chop roughly. 
  2. Place the jackfruit in a mixing bowl and coat in the BBQ seasoning. 
  3. Heat a large frying pan or wok over a medium heat. Once hot, add 1-2 tbsp oil then the seasoned jackfruit. Cook for 2-3 minutes.
  4. Add BBQ sauce, soya sauce and sugar then thin with enough water to make a sauce – basically, don’t let it dry out but it shouldn’t be swamped with water either so add a little at a time. Stir and reduce heat to low- medium and cook for about 15-20 minutes. You can cook this longer or just leave it chilled overnight to develop a deeper flavour.
  5. Remove lid and stir occasionally. For a finer texture, use two forks to shred the jackfruit as it cooks down.
  6. In the meantime, make the slaw by adding all ingredients to a small mixing bowl and whisk to combine.
  7. Place generous portions of slaw on the bottom buns, then avocado slices. Top with generous serving of BBQ jackfruit, a tempeh rasher or two plus cashews (if using). Serve with extra BBQ sauce.

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