I’d been meaning to try a recipe with jackfruit for a while. So this weekend I made a batch of bbq jackfruit, and I love that the texture is similar to pulled pork without being an animal protein.
And although jackfruit is high in vitamin C, magnesium, B6 and fiber—it’s pretty low in protein. So to boost the plant protein, I decided to add bbq chickpeas to the mix and slather my sammie with goat cheese.
If you want to keep it 100% vegan, I’d suggest adding a high protein nut cheese instead of the goat cheese to bump up the protein. I like Treeline or Punk Rawk Labs.
But you be you. I think it’s so important that we each find foods and food combinations that work best for us as individuals. I'm a fan of intuitive eating (and food sensitivity tests), and it's completely changed my relationship with food over time.
xxoo—christine
P.S. There are about 6 servings with around 270 calories, 10 grams protein, 12 grams fat, 4 grams fiber, 34 grams carbs and 4 grams sugar. This includes 1 ounce of goat cheese, but does not include the bun.
BBQ JACKFRUIT
INGREDIENTS
1 can chickpeas
1/2 – 1 cup barbecue sauce (I use low sugar)
2 Tbsp. olive oil
1 can jackfruit
1/2 medium red onion, chopped
6 oz. goat cheese or vegan cashew cheese (optional)
Salt and pepper to taste (optional)
6 buns or slices of bread (gluten-free if that's your jam)
DIRECTIONS
Preheat oven to broil.
Drain and rinse chickpeas, place in bowl and add 1 tablespoon oil and 1/4 cup barbecue sauce (if you want more flavor, add 1/4 more). Add a little salt if desired.
Spread chickpeas on baking sheet and place in oven for 10-15 minutes.
Drain jackfruit and cut off the solid “base”—you’ll just want the flaky part. Set aside.
Chop onion and add to a medium-sized fry pan heated with 1 tablespoon oil. Sauté until fragrant, then add jackfruit and 1/4 cup bbq sauce (adding extra if need be). Add salt if desired and keep on low if serving immediately.
Take chickpeas out of the oven, then add jackfruit and chickpeas to a bun or toast (gluten-free if desired).
Add 1-ounce goat or nut cheese to bread.
Top with slaw—optional, but suggested. If you don't have your own recipe, I'll be posting my favorite soon. In the meantime, I like to make mine with (these are estimates, I'm always playing a little with the ingredients and quantities) about 2 cups of red cabbage, 1/2 cup green onion, 1 avocado, 1/4 cup sunflower seeds, 1/2 cup grated carrots, 1/3 cup Grlk Sauce or vegan mayo, pink Himalayan sea salt and Braggs coconut aminos to taste.⠀⠀⠀⠀⠀⠀⠀