BBQ jackfruit pulled 'pork'

  • 30min
  • 4
  • 689 kcal
  • Intermediate
  • Vegan
  • Nuts , Mustard , Gluten

Per 355 g contains

689 kcal 2888 kj
34%
28.1 g
40%
5.5 g
27%
41.4 g
46%
1.2 g
20%

of an adult's recommended intake.
Typical energy values per 100g: 813kj/194kcal

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Image of Rowanna Watson
Authored by

Vegan Health Coach, Author

Reviewed by Rose Constantine Smith

A delicious BBQ vegan snack that is especially enjoyable in the summer months in the garden.

My flavoursome vegan BBQ pulled 'pork' is made from jackfruit and onions - an original combo that means vegans can still enjoy a tasty summer favourite.

This meal also provides potassium, so a fantastic meal for those with gout or those just wanting a delicious, healthy BBQ sandwich.

Due to their high sugar and saturated fat content, these burgers are best enjoyed as a 'once in a while' treat. The majority of the sugar comes from the jackfruit and, whilst it's natural, it's still important to keep an eye on how much you're eating. Some of the sugar also comes from the BBQ sauce, so we recommend making your own if you want to reduce this. The nuts in this recipe contribute to the high saturated fat value, and while nuts have many health benefits, this may be one to avoid if you have heart disease.

Ingredients

For the dry rub
  • Smoked paprika
    8g 0.3oz
  • Garlic powder
    5g 0.17oz
  • Cumin
    8g 0.3oz
  • Cinnamon
    4g 0.14oz
For the sauce
  • Vegan BBQ sauce
    64g 2.25oz
  • Chipotle paste
    8g 0.3oz
For the 'pork'
  • Carrots
    110g 3.9oz
  • White onions
    110g 3.9oz
  • Jackfruit, tinned in salted water, 2
    800g each 28.2oz
  • Water
    60ml 2fl oz
For the raw coleslaw
  • Cashews
    200g 7oz
    Nuts
  • Red cabbage
    75g 2.6oz
  • White cabbage
    75g 2.6oz
  • Grated carrot
    25g 0.8oz
  • Nutritional yeast
    8g 1.7oz
  • Mustard
    4g 0.9oz
    Mustard
  • Water
    60ml 2fl oz
To serve
  • Wholemeal bread rolls
    4
    Gluten
Show all

Cooking Method

  1. Preheat the oven to 200°C. Strain both tins of jackfruit and lay them out in a shallow glass baking dish.
  2. Finely chop the garlic. Add the garlic and all of the dried seasoning ingredients to a small bowl. Mix together before sprinkling over the jackfruit.
  3. Place in the oven for 10 minutes.
  4. While the jackfruit is marinating in the oven, dice one onion and grate the carrots.
  5. Sauté the carrot and onion in a pan with the water for 5 minutes.
  6. Remove the jackfruit from the oven and pour into the pan with the carrot and onion. Use a wooden spoon to mix the carrot, onion and jackfruit. Thoroughly mash the jackfruits to release the fibres.
  7. Stir in the BBQ sauce and chipotle and simmer on a low heat for 10 minutes. Stir a few times during that time to make sure everything is mixed well.
  8. While the 'pork' is simmering, whip up your simple raw vegan coleslaw. Soak cashews in the water inside your blender. Let them sit whilst you prepare the carrot and cabbage.
  9. Finely slice both cabbages and add to a medium mixing bowl along with the grated carrot.
  10. Add the mustard and nutritional yeast to your cashews and blitz until smooth and creamy.
  11. Add cashew sauce to your cabbages and carrots and toss well.
  12. Slice open your rolls and place a heap of the pulled 'pork' inside, as well as a dollop of vegan BBQ sauce. Top with coleslaw and serve.

Nutritional Information

Typical Valuesper 100gper 355g serving
Energy
194 kcal
813 kj
689 kcal
2888 kj
Fat
of which saturates
7.9 g
1.5 g
28.1 g
5.5 g
Carbohydrate
of which sugars
23.1 g
11.7 g
82 g
41.4 g
Fibre3 g
10.6 g
Protein6.1 g
21.7 g
Salt0.3 g
1.2 g

Jackfruit

Jackfruits are rich in potassium and vitamin B6, which helps the body to grow and develop. This giant fruit is also a great source of vitamin C.

Cabbage

Cabbages are rich in a multitude of vitamins and minerals that are all beneficial to the body, such as folic acid, vitamin B6 and iron. It is also a great source of fibre, which will help keep you fuller for longer.

Wholegrain roll

A diet rich in whole grains has the potential to reduce the risk of heart disease, type 2 diabetes and obesity. 

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