Vegan Jackfruit BBQ Pulled “Pork”: A Smoky & Tender Plant-Based Classic

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. 1 can (400 g) young green jackfruit in brine (drained and shredded)
2. 1 tbsp olive oil
3. ½ small onion, finely diced
4. 2 cloves garlic, minced
5. 1 tsp smoked paprika
6. 1 tsp cumin
7. ½ tsp chili powder
8. ½ tsp sea salt
9. ¼ tsp black pepper
10. 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:

1. 4 gluten-free burger buns or lettuce wraps
2. ½ cup coleslaw (for topping)
3. 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

1. Prepare the Jackfruit:
   • Drain and rinse canned jackfruit.
   • Use a fork to shred the jackfruit into strands (remove any tough core pieces).
2. Sauté the Aromatics:
   • Heat olive oil in a pan over medium heat.
   • Add onion and garlic, cooking for 3–4 minutes until softened.
3. 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.
4. Prepare the BBQ Sauce:
   • In a small bowl, mix tomato sauce, apple cider vinegar, maple syrup, Dijon mustard, garlic powder, and liquid smoke.
5. Combine & Simmer:
   • Pour the BBQ sauce over the jackfruit.
   • Stir and cook for 5–7 minutes, until the mixture thickens and becomes tender.
6. Assemble & Serve:
   • Toast the burger buns or prepare lettuce wraps.
   • Spoon the jackfruit BBQ mixture onto the buns and top with coleslaw.
7. 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.