This plant-based pulled “pork” is made with jackfruit, a tropical fruit that shreds just like meat when cooked. With deep smoky flavors, a rich BBQ sauce, and tender texture, this dish is a delicious and satisfying alternative to classic barbecue meals.
- Total Time: 30 minutes
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Servings: 4
Ingredients
For the Jackfruit Pulled “Pork”:
- 1 can (400 g) young green jackfruit in brine (drained and shredded)
- 1 tbsp olive oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp cumin
- ½ tsp chili powder
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ cup (60 ml) vegetable broth
For the BBQ Sauce:
- ½ cup (120 ml) tomato sauce or ketchup
- 1 tbsp apple cider vinegar
- 1 tbsp maple syrup or coconut sugar
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- ½ tsp liquid smoke (optional, for extra smokiness)
For Serving:
- 4 gluten-free burger buns or lettuce wraps
- ½ cup coleslaw (for topping)
- Fresh cilantro (optional)
Optional Additions:
- ½ tsp red pepper flakes (for spice)
- ¼ cup chopped pineapple (for a sweet BBQ twist)
- 1 tbsp tamari or coconut aminos (for extra umami)
Substitutions:
- Nut-free: No changes needed!
- Extra protein: Add cooked lentils or shredded mushrooms.
- No jackfruit? Use shredded oyster mushrooms or hearts of palm.
Step-by-Step Instructions
- Prepare the Jackfruit:
- Drain and rinse canned jackfruit.
- Use a fork to shred the jackfruit into strands (remove any tough core pieces).
- Sauté the Aromatics:
- Heat olive oil in a pan over medium heat.
- Add onion and garlic, cooking for 3–4 minutes until softened.
- Cook the Jackfruit:
- Add shredded jackfruit, smoked paprika, cumin, chili powder, salt, and black pepper.
- Sauté for 5 minutes, stirring occasionally.
- Pour in vegetable broth and let simmer for 5 more minutes, allowing the flavors to develop.
- Prepare the BBQ Sauce:
- In a small bowl, mix tomato sauce, apple cider vinegar, maple syrup, Dijon mustard, garlic powder, and liquid smoke.
- Combine & Simmer:
- Pour the BBQ sauce over the jackfruit.
- Stir and cook for 5–7 minutes, until the mixture thickens and becomes tender.
- Assemble & Serve:
- Toast the burger buns or prepare lettuce wraps.
- Spoon the jackfruit BBQ mixture onto the buns and top with coleslaw.
- Enjoy Immediately!
Nutritional Information (Per Serving – Without Bun)
- Calories: 180
- Protein: 4 g
- Fats: 5 g
- Carbohydrates: 32 g
- Fiber: 6 g
- Sugar: 10 g
Vitamins & Benefits
- Jackfruit: High in fiber and low in calories.
- Smoked Paprika & Cumin: Boost metabolism and add depth of flavor.
- Apple Cider Vinegar: Aids digestion and enhances BBQ tang.
Did you know? Jackfruit is the largest tree-borne fruit in the world, and its texture makes it a perfect meat substitute!
Storage Tips
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze in portions for up to 2 months.
- Reheating: Warm in a pan with a splash of broth to refresh texture.
FAQ
❓ Can I use fresh jackfruit instead of canned?
✔️ Yes! Just use unripe green jackfruit, as ripe jackfruit is too sweet.
❓ What can I serve with this BBQ jackfruit?
✔️ Try it with coleslaw, sweet potato fries, or grilled vegetables.
❓ Can I make this spicier?
✔️ Add red pepper flakes, cayenne, or extra chili powder.