Pulled Jackfruit Sandwich

This Pulled Jackfruit Sandwich is a deliciously smoky and savory dish that captures the essence of traditional BBQ while being entirely plant-based and gluten-free. The tender jackfruit is marinated in a rich homemade BBQ sauce, creating a satisfying meal perfect for any occasion.

Ingredients

• Green jackfruit - 400 grams (canned in water, drained and rinsed)
• Olive oil - 1 tablespoon
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Smoked paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• BBQ sauce - 100 grams (store-bought or homemade)
• Gluten-free sandwich buns - 2
• Coleslaw mix - 100 grams (optional, for topping)
• Vegan mayonnaise - 2 tablespoons (optional, for topping)

Steps

1. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
2. Add the minced garlic to the skillet and cook for another minute until fragrant.
3. Stir in the smoked paprika, cumin, chili powder, salt, and black pepper, cooking for an additional minute to toast the spices.
4. Add the drained jackfruit to the skillet, using a fork or spatula to shred the pieces into smaller strands.
5. Pour in the BBQ sauce, stirring to coat the jackfruit evenly. Reduce the heat to low and let it simmer for about 15 minutes, stirring occasionally until the jackfruit is heated through and well combined with the sauce.
6. While the jackfruit is simmering, toast the gluten-free sandwich buns until golden brown.
7. To assemble the sandwiches, spoon the pulled jackfruit mixture generously onto the bottom half of each bun. Top with coleslaw mix and a drizzle of vegan mayonnaise if desired.
8. Place the top half of the bun on the sandwich and serve immediately.

Nutrition

• Calories: 350
• Protein: 5 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 10 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, supporting digestive health.
• Low in saturated fat, making it heart-healthy.

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