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%
Nuts , Gluten , Mustard
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.
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
- Red cabbage 75g
- Grated carrot 25g
- Mustard 4g
- Wholemeal bread rolls 4
Preheat the oven to 200°C. Strain both tins of jackfruit and lay them out in a shallow glass baking dish.
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.
Place in the oven for 10 minutes.
While the jackfruit is marinating in the oven, dice one onion and grate the carrots.
Sauté the carrot and onion in a pan with the water for 5 minutes.
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.
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.
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.
Finely slice both cabbages and add to a medium mixing bowl along with the grated carrot.
Add the mustard and nutritional yeast to your cashews and blitz until smooth and creamy.
Add cashew sauce to your cabbages and carrots and toss well.
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.
Serving Size 355g
- 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.
What Its Good For
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.
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.“
“I just want to say, I think you have just changed my life…“
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