5 Ingredients or Fewer

BBQ Pulled Jackfruit Sandwich

September  9, 2014
0 Ratings
  • Serves 4-6
Author Notes

This highly nutritious and somewhat unusual Asian fruit makes for a mean faux pulled pork sandwich. Let's be honest, you won't miss the pork after nailing this recipe. The prep is mostly hands off, but everyone will think you spent hours in the kitchen on this one.

(As a full-time health coach, I've previously posted this recipe on my employer's blog www.lovelifeprogram.com/blog) —Brooke Letterle

What You'll Need
  • 2 cans young green jackfruit (find at Asian market or international grocer)
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 1/2 small yellow onion, minced
  • 1/2 cup water
  • 1 bottle of your favorite BBQ sauce
  • 1/2 jalapeño, minced (optional)
  1. Drain and rinse the jackfruit several times to remove added salt from the brine and set aside.
  2. Add garlic and onion (and jalapeño - if you're feeling spicy) to heated olive oil in a medium size sauce pan and let sauté for about 4 minutes.
  3. Add drained and rinsed jackfruit. Let sauté for about 3 minutes.
  4. Add water and 1 cup BBQ sauce. Stir and bring liquid to a simmer. Cover with a lid – I like to use a lid that’s smaller than my pot, so it sits directly on top of the jackfruit, but a regular lid will work just fine. (You can also use a slow cooker instead of a pot, applying the same directions.)
  5. Cook for an hour, stirring frequently as the jackfruit absorbs water and sauce as it cooks – be sure it’s not sticking to the bottom of your pan. As liquid is absorbed, add water and more BBQ sauce little by little to keep it moist. Frequent stirring also helps to break down the jackfruit. As it cooks, gently mash it with a potato masher or pull it apart with 2 forks. It will begin to easily fall apart, with the thick cores being the last to break up.
  6. Once jackfruit is completely broken up and surrounded by a thick BBQ sauce, let cool and serve on your choice of bun. Add shredded red cabbage, a couple pickles and a slice of pineapple (fresh is best). Enjoy!
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