Vegan BBQ Jackfruit Sandwich

This Vegan BBQ Jackfruit Sandwich features tender, pulled jackfruit simmered in a tangy barbecue sauce, nestled between soft buns. It's a delicious plant-based alternative that captures the essence of classic American barbecue.

Vegan BBQ Jackfruit Sandwich
30 minutes
Difficulty: Easy
American
380 kcal

Ingredients

  • young green jackfruit in brine - 400 grams
  • olive oil - 1 tablespoon
  • onion, finely chopped - 1 medium
  • garlic, minced - 2 cloves
  • smoked paprika - 1 teaspoon
  • cumin - 1 teaspoon
  • black pepper - 1/2 teaspoon
  • salt - 1/2 teaspoon
  • barbecue sauce - 1/2 cup
  • apple cider vinegar - 1 tablespoon
  • whole wheat burger buns - 2
  • coleslaw mix - 1 cup
  • vegan mayo - 2 tablespoons
  • fresh cilantro, chopped - for garnish (optional)

Steps

  1. Drain and rinse the jackfruit, then remove any seeds and shred the fruit with your fingers or forks to create a pulled texture.
  2. In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
  3. Add the minced garlic and cook for another minute until fragrant.
  4. Stir in the shredded jackfruit, smoked paprika, cumin, black pepper, and salt. Cook for about 5 minutes, stirring occasionally.
  5. Pour in the barbecue sauce and apple cider vinegar, stirring to coat the jackfruit. Reduce the heat to low and let it simmer for about 15 minutes, allowing the flavors to meld.
  6. While the jackfruit is cooking, prepare the coleslaw by mixing the coleslaw mix with vegan mayo in a bowl. Adjust seasoning if necessary.
  7. Toast the whole wheat burger buns lightly if desired.
  8. To assemble, place a generous amount of the BBQ jackfruit on the bottom half of each bun, top with coleslaw, and garnish with chopped cilantro if using. Close the sandwich with the top bun and serve immediately.

Nutrition

  • Calories: 380
  • Protein: 9 g
  • Carbs: 58 g
  • Fiber: 10 g
  • Sugar: 12 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.3 L

Health Benefits

  • Jackfruit is high in fiber, which aids digestion.
  • This dish is low in saturated fat and cholesterol-free, making it heart-healthy.

Tags

AmericanVeganLunch