Carolina BBQ Pulled Jackfruit

1. JACKFRUIT: A fast-growing tropical Asian tree related to the breadfruit. 

1.1 The very large edible fruit of the jackfruit tree, resembling a breadfruit and important as food in the tropics.”

– Oxford Dictionaries.com

Jackfruit is the vegan meat alternative which allows my daughter the same enjoyment of our Smoky BBQ blend whenever I make pulled pork for the rest of the family. It’s a versatile substitute because of its dense, fibrous texture and its capacity to take on other flavors.  

From an environmental standpoint it scores highly. The Jackfruit tree grows easily in the tropics, and is drought resistant making it a hardy crop to withstand our changing climate conditions. Each mature tree can grow up to 200 fruit annually, with individual weights of up to 120lbs. 

For savory dishes and recipes the unripe, young,  green jackfruit are used. These have a much subtler flavor since the sugars have not developed yet. It isn’t a huge protein fix at less than 3g per serving, but provides significant carbohydrate, a good amount of vitamin B6, moderate levels of vitamin C and magnesium, and very little fat (1%). The recommended daily protein intake for an 11 year old averages around 34g per day, for women 46g, and men 56g.

I find a variety of ways to make up the protein around Carolina Pulled Jackfruit. As the centerpiece of the meal I include additional sides per person:

toasted brioche bun 6g

1/8 cup toasted sunflower seeds 3g

1/2 cup black beans 6g

1/2 cup sweetcorn 2.5g

1/2 avocado 2g

1/2 cup coleslaw 1g

To make this at home, it’s easy to find canned jackfruit now in a variety of grocery stores such as Trader Joes. The added bonus? Just a 5 minute prep and a 6 minute cook time in the pressure cooker using our Smoky BBQ Multi-cooker Spice Blend (or your favorite BBQ spices.) The result will be a tangy, robust BBQ flavored jackfruit dish, best served on a toasted bun with fresh sides. 

Print Recipe

Carolina Pulled Jackfruit

Ingredients

• 1/2 cup cider vinegar
• 1/2 cup water
• 3 x 20 oz cans Jackfruit green
• 1 Smoky BBQ blend

Carolina dipping sauce (optional) or a sticky BBQ sauce

• 1/2 cup / 4 fl oz cider vinegar
• 1/4 cup / 2 fl oz water
• 2 tbsp tomato ketchup
• 1 tbsp brown sugar
• 1/2 tsp red pepper flakes
• 1/4 tsp salt
• dash of tabasco

Instructions

• add the cider vinegar and water to the Instant Pot and stir in the Smoky BBQ blend to combine.
• add the jackfruit to the pot and stir again to coat
• secure the Instant Pot lid and pressure valve to Sealing
• select the Manual / Pressure Cook button and adjust the cook time to 6 minutes
• once cooked, turn the dial to Venting for Quick Pressure Release
• remove the jackfruit and shred using 2 forks
• return the jackfruit to the juices in the Instant Pot, it is ready to serve

for the sauce:

• mix the ingredients in a small jug or use your favorite BBQ sauce
• serve on a toasted pretzel or brioche bun, drizzle with sauce, serve with a side of coleslaw

Zen Moment

“The future is about a plant-based diet, even for the meat-eaters”

–Jamie Oliver