BBQ Jackfruit Sandwich

BBQ Jackfruit Sandwiches are a deliciously smoky and savory plant-based alternative to traditional pulled pork sandwiches. This dish features tender jackfruit simmered in a homemade BBQ sauce, served on a toasted bun with crisp coleslaw for added crunch.

Ingredients

• Young green jackfruit in brine - 400 grams (drained and rinsed)
• Olive oil - 1 tablespoon
• Onion - 1 medium (diced)
• Garlic - 2 cloves (minced)
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - 1/2 teaspoon
• BBQ sauce - 1/2 cup (dairy-free)
• Whole wheat sandwich buns - 2
• Cabbage - 1 cup (shredded)
• Carrot - 1 medium (shredded)
• Apple cider vinegar - 1 tablespoon
• Maple syrup - 1 teaspoon

Steps

1. Heat olive oil in a skillet over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
2. Add minced garlic, smoked paprika, cumin, black pepper, and salt to the skillet. Stir and cook for an additional minute until fragrant.
3. Add the drained jackfruit to the skillet, breaking it apart with a fork or spoon to create a pulled texture. Cook for 5 minutes, stirring occasionally.
4. Pour in the BBQ sauce and mix well. Reduce heat to low and let it simmer for about 10-15 minutes, stirring occasionally until the jackfruit is heated through and coated with sauce.
5. While the jackfruit simmers, prepare the coleslaw by combining shredded cabbage, shredded carrot, apple cider vinegar, and maple syrup in a bowl. Toss until well mixed.
6. Toast the whole wheat sandwich buns until golden brown.
7. To assemble the sandwich, place a generous portion of BBQ jackfruit on the bottom half of each bun, top with coleslaw, and cover with the other half of the bun. Serve immediately.

Nutrition

• Calories: 350
• Protein: 8 g
• Carbs: 56 g
• Fiber: 9 g
• Sugar: 10 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Jackfruit is a great source of dietary fiber, which aids in digestion.
• This sandwich is low in cholesterol and contains heart-healthy fats from olive oil.

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