I've had these two cans of jackfruit in my pantry for about a month. Tonight I finally decided to do something with them. I searched for jackfruit recipes and came across this one from Yup, It's Vegan!. It made for a very tasty Buddha bowl!
How I Made it Mine
The seasonings in this recipe are spot on. I really didn't adjust them at all. I used a little less oil, about a teaspoon. I also left out the jalapeños, mainly because I didn't have any on hand.
I started cooking the quinoa first and then worked on the jackfruit.
One thing I learned is you have to prepare jackfruit before
cooking with it. It's already cut in the can, but you have to cut off the hard "core" on each piece and remove the seeds. The core
is kind of like a piece of pineapple that's been cut, but still has
that hard part on one side. I attached this quick video if you need
a visual. (I did!)
The meal was super easy to put together. I added a little salt and pepper to the cooked quinoa as well as some fresh lime juice. I added a side of black beans, diced tomatoes and avocado slices to finish. The jackfruit itself isn't high in calories or protein, which is why I paired it with quinoa and black beans. The whole dish just goes together really well!
1 Tbsp olive oil
1 yellow onion thinly sliced
5 cloves garlic minced
2 jalapeño peppers seeds and pith removed, thinly sliced
2 20 oz. cans green jackfruit in brine thoroughly rinsed and drained; seeds removed and center “core” pieces chopped
Jackfruit carnitas spice blend (recipe below)
Juice of one orange
1 Tbsp red wine vinegar
3 Tbsp low-sodium soy sauce or tamari
1 tsp liquid smoke
Freshly squeezed lime juice
½ Tbsp nutritional yeast
½ Tbsp smoked paprika
½ Tbsp dried oregano
½ Tbsp ground coriander
½ Tbsp ground cumin
¼ tsp freshly ground black pepper
In a large skillet, heat the olive oil over medium heat until shimmering. Add the onion, garlic and jalapeño peppers along with a pinch of salt. Cook, stirring frequently, for about five minutes or until the onions are translucent.
If needed use a towel to pat excess liquid from the jackfruit. Then add the jackfruit to the pan and stir. Continue cooking, stirring occasionally for another 5-6 minutes or until the jackfruit has dried somewhat.
Add about two thirds of the carnitas spice blend to the pan and stir. Cook for about 60 seconds or until fragrant. Reserve remaining spice blend to season to taste at the end of the cooking, if desired.
Add the orange juice, red wine vinegar, soy sauce and liquid smoke and stir.
Simmer until most of the liquid is cooked off, about 15 minutes. Season to taste with additional salt, spice mix and fresh lime juice. Serve hot.
*recipe is as originally written*
Makes 3 servings
1/2 cup quinoa
about 1/2 cup black beans
1/3 large tomato
1/3 medium avocado
Calories 465 / Total Fat 11g / Saturated Fat 1g / Monosaturated Fat 6g / Polyunsaturated 1g / Trans Fat 0g / Cholesterol 0mg / Sodium 1979mg / Potassium 1270mg / Total Carbohydrate 76g / Dietary Fiber 30g / Sugars 4g / Protein 19g
*macros are for the version I made* includes quinoa, black beans, tomato and avocado