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

Vegan

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.

Rate article
Hold My Carbs
Add a comment