BBQ Jackfruit Pulled ‘Pork’

Per 355 g contains

  • Energy 689 kcal / 2888 kj 34% 34%
  • Fat 28.1 g 40% 40%
  • Saturates 5.5 g 27% 27%
  • Sugar 41.4 g 46% 46%
  • Salt 1.2 g 20% 20%

Servings

4

Ready In:

30min

Allergies:

Nuts Gluten , Mustard

Kilocalorie:

689 kcal

A Delicious BBQ Vegan Snack That Is Especially Enjoyable In The Summer Months In The Garden.

By: Rowanna Watson

My flavoursome vegan BBQ pulled ‘pork’ is made from jackfruit and onions – an original combo that means vegans can still enjoy a tasty summer favourite.

This meal also provides potassium, so a fantastic meal for those with gout or those just wanting a delicious, healthy BBQ sandwich.

Due to their high sugar and saturated fat content, these burgers are best enjoyed as a ‘once in a while’ treat. The majority of the sugar comes from the jackfruit and, whilst it’s natural, it’s still important to keep an eye on how much you’re eating. Some of the sugar also comes from the BBQ sauce, so we recommend making your own if you want to reduce this. The nuts in this recipe contribute to the high saturated fat value, and while nuts have many health benefits, this may be one to avoid if you have heart disease.

Ingredients

FOR THE DRY RUB

  • Smoked paprika  8g
  • Cumin 8g
  • Garlic powder  5g
  • Cinnamon 4g           

FOR THE SAUCE

  • Vegan BBQ sauce  64g
  • Chipotle paste  8g 

FOR THE ‘PORK’

  • Carrots  100g
  • Jackfruit, tinned in salted water, 2  800g each
  • White onions  110g
  • Water 60ml

FOR THE RAW COLESLAW

 

  • White cabbage  75g
  • Nutritional yeast 8g
  • Water 60ml
  • Cashews  200g
    Nuts   
  • Red cabbage  75g
  • Grated carrot 25g
  • Mustard 4g
    Mustard

TO SERVE

 

  • Wholemeal bread rolls  4
    Gluten

Cooking Method

Step 1

Preheat the oven to 200°C. Strain both tins of jackfruit and lay them out in a shallow glass baking dish.

Step 2

Finely chop the garlic. Add the garlic and all of the dried seasoning ingredients to a small bowl. Mix together before sprinkling over the jackfruit.

Step 3

Place in the oven for 10 minutes.

Step 4

While the jackfruit is marinating in the oven, dice one onion and grate the carrots.

Step 5

Sauté the carrot and onion in a pan with the water for 5 minutes.

Step 6

Remove the jackfruit from the oven and pour into the pan with the carrot and onion. Use a wooden spoon to mix the carrot, onion and jackfruit. Thoroughly mash the jackfruits to release the fibres.

Step 7

Stir in the BBQ sauce and chipotle and simmer on a low heat for 10 minutes. Stir a few times during that time to make sure everything is mixed well.

Step 8

While the ‘pork’ is simmering, whip up your simple raw vegan coleslaw. Soak cashews in the water inside your blender. Let them sit whilst you prepare the carrot and cabbage.

Step 9

Finely slice both cabbages and add to a medium mixing bowl along with the grated carrot.

Step 10

Add the mustard and nutritional yeast to your cashews and blitz until smooth and creamy.

Step 11

Add cashew sauce to your cabbages and carrots and toss well.

Step 12

Slice open your rolls and place a heap of the pulled ‘pork’ inside, as well as a dollop of vegan BBQ sauce. Top with coleslaw and serve.

Nutrition Facts

Serving Size 355g

Servings 4


Amount Per Serving
% Daily Value *
Total Fat 28.1g44%
Saturated Fat 5.5g28%
Total Carbohydrate 82g28%
Dietary Fiber 10.6g43%
Sugars 41.4g
Protein 21.7g44%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Directions

bbq-jackfruit-pulled

What Its Good For

Jackfruit

Jackfruits are rich in potassium and vitamin B6, which helps the body to grow and develop. This giant fruit is also a great source of vitamin C.

Cabbage

Cabbages are rich in a multitude of vitamins and minerals that are all beneficial to the body, such as folic acid, vitamin B6 and iron. It is also a great source of fibre, which will help keep you fuller for longer.

Wholegrain roll

A diet rich in whole grains has the potential to reduce the risk of heart diseasetype 2 diabetes and obesity.

Who Made This?

Hey, I’m Rowanna – certified holistic health coach and best selling author. Born and living in Scotland, UK with my husband and 3 children (all vegan). I write evidence-based health content for several multi-million dollar companies. Focusing on natural, kind ways to optimize health and wellbeing for my international clients. I also write recipes, books and courses that will inspire you to live a life filled with energy and joy.

Rowanna Watson

“I just want to say, I think you have just changed my life…

– DESIREE

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