PP: Pulled Jackfruit
Chef: Jessica Meyers-Altman; Garden Fresh Foodie
Makes: 6-8 Servings
Prep Time: 30 Minutes
Cook Time: 2 hours
Total Time: 2 hours & 30 Minutes
3-20 oz cans of jackfruit (60 oz or 1695 grams total) rinsed, and de-seeded, (Check out video on site below)-NOT in SYRUP, either brine of water
2 cans of white beans, rinsed and drained (or 4 cups)
1½ c of diced red onion
¾ c of tomato sauce
¾ c BBQ sauce (make sure it's vegan and gluten free if needed-I used Wegmans organic BBQ sauce)
1 t liquid smoke
1 t molasses
2 ½ c water
BBQ Spice Blend
2 t garlic powder
2 t smoked paprika
2 t ground cumin
½ t chili powder-I use a very spicy chili powder-fresh ground red chilis, if yours isn't, add more to taste.
Rinse and drain jackfruit.
Separate seeds (hard, bulb like portions) and core (dense portion, similar to a pineapple part of the fruit) from main fruit portions. (see video on site below)
Mix BBQ spice blend ingredients and add all ingredients into a crockpot.
Cook on low for 4-5 hours or on high for 2-3 hours.
Alternatively, sauté onions in a hot Dutch over/pot, with 2 T water.
Add remaining ingredients and simmer for 30 minutes.
Serve with on a hamburger bun or grilled portabella mushroom, and oil-free coleslaw, a large fresh salad, and in-season corn on the cob for an awesome summer-time meal.
A great dish to bring for meat eaters and is easy to bring along to a party because it’s crockpot style!
Also, a great meal to make in the morning for a fun weeknight meal!
It’s even better the next day, and great cold too!
I ate it on top of a grilled portabella mushroom that I drizzled with balsamic vinegar and a light sprinkling of salt and pepper.
If you're enjoying this in colder weather, serve with a baked sweet potato and a large massaged kale salad.
Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead
Garden Fresh Foodie blog: www.gardenfreshfoodie.com