Pulled Jackfruit and Nourish Bowl Recipe

With Veganism on the rise, many people are getting creative and finding alternative ways to cook using only plant-based ingredients.

Pulled Jackfruit is one of those meals you may have heard about. It’s a dish that could easily pass for Pulled Pork, and it makes you feel as if you aren’t missing out on the real deal. I created a Thermo-mixer recipe for it and have been busting to share it with you!

A little background on Jackfruit…It’s a tree in the same family as the Mulberry, Fig, and Breadfruit family and only usually grows in tropical areas. Its fruits are the largest of any other tree fruit, and some Jackfruits can get up to 55kg and 90cm in length! 

Jackfruit on Tree

Unless you live in a tropical area, it is unlikely that you have ever heard of or seen a Jackfruit tree, let alone tasted its fruit. Now we are fortunate enough, thanks to consumer demand, to find it in most major supermarkets or in Asian Supermarkets in Australia and abroad. It is because of this that lots of people can now enjoy this recipe.

When buying canned Jackfruit, you want to look for the young Jackfruit in Brine; usually, it’s sold in 400-500g size cans. This is the one you need as the other options are ripe Jackfruit in a sweetened juice. A can this size can make approx. 4 serves from one can when served as a side component to a dish.  

There are loads of reasons I prefer to make pulled Jackfruit over pulled pork, here are my top 5.

  1. QUICK AND EASY TO COOK - A good Pulled Pork can take over 2 hours to cook, whereas the Pulled Jackfruit recipe I am giving you takes just 30 minutes. AND over half of that is baking time. 
  2. COST - Pork Shoulder or Leg used in Pulled Pork recipes isn’t that cheap, especially when compared with the price of the canned version of Jackfruit, usually under $5 AUD. Combine this with some Vegetables or as a filler for Burgers or Wraps, and you have yourself a meal for 4 people for under $10 AUD. 
  3. DIVERSITY - There are so many things you can do with the Pulled Jackfruit to keep it interesting. You are only limited by your imagination. I like to put it on one of my Seeded Gluten Free Rolls and make it a burger (this roll recipe in the THERMOfit Grain-Free Vegetarian Program), put it into a wrap or even have it alongside vegetables. But my absolute favourite way to eat my pulled pork recipe is with a delicious salad or roasted vegetable bowl, which I’m going to share with you in this blog. These recipes are from my Grain-Free Vegetarian Program and recipe ebook. 
  4. NUTRITIONAL VALUE - Being a fruit, Jackfruit has many nutritional benefits. These include being high in Fibre, Vitamins, and Minerals such as Vitamin C, Vitamin A, Riboflavin (a type of B Vitamin), Magnesium, Potassium, and Manganese.
  5. IT’S PLANT-BASED - I’m not a strict Vegetarian. However, I like to eat a wide variety of plant-based foods as my majority intake and eat animal products occasionally. Sourcing from local, sustainable, and quality sources where possible. I like the fact that when I make this dish, an animal may not have had to give its life for my meal. As small as the impact may be that is created by one meatless meal if everybody swapped even one meal per week for a plant-based substitute, overall, that impact would be massive. Environmentally, in terms of resources like water and energy used and in fewer animals being killed.  

I hope you enjoy the recipes and be sure to let me know what you think.

Noni xo


Pulled Jackfruit Recipe

Time: 30mins

Makes 500-600g

Gluten-Free, Vegan, Dairy-Free, Nut-Free, Paleo, Moderate Carbohydrates.

Pulled Jackfruit

INGREDIENTS

  • 1 Onion halved
  • 3 Garlic Cloves
  • 1 cm cube Ginger
  • 30 g Oil (rice bran/coconut/olive)
  • 1 can Jackfruit in Brine, drained (400- 500 g can see notes)
  • Optional 1/2 tsp Chilli akes
  • 2 tsp Paprika
  • 1/2 tsp Salt
  • 1/2 tsp Pepper
  • 50 g Tomato Paste
  • 2 TBsp Apple Cider Vinegar
  • Optional 1 TBsp Honey/Coconut Sugar/BBQ sauce/Ketchup (no need if using Pineapple)
  • Optional 100 g Pineapple, diced 2 cm

METHOD

  1. Preheat oven to 200 degrees Celsius (fan-forced) and grease/line a baking tray/dish.
  2. Add Onion, Garlic and Ginger to the mixing bowl and CHOP / 3 SEC / SP 6, scrape downsides.
  3. Add everything else, except for Pineapple if using and COOK / REVERSE / 4 MIN / 100 DEG / SP 1.
  4. SHRED the mixture-REVERSE/3SEC/SP4, then put into the baking dish, add pineapple here if using and BAKE for 15 MIN.
  5. Stir the mixture and break apart any remaining large pieces and BAKE for a further 10 minutes until mixture is golden.

NOTES

  • Cans of Jackfruit in brine can be found in most Woolworths (Australia) and in Asian Supermarkets. The cans from Woolworths are 400 g and 500 g cans can be found in Asian stores.
  • See recipes (Pulled Jackfruit Nourish Bowl and Pulled Jackfruit & Slaw Burgers) for serving options.
  • This recipe is easily doubled. Simply double everything and maybe increase shredding time in Step 4 for a few seconds.

 

Pulled Jackfruit Nourish Bowl

1hr (includes 30mins cooking time)

Gluten Free, Dairy Free, Nut Free, Paleo, Moderate Carbohydrate

Pulled Jackfruit Nourish Bowl

INGREDIENTS

  • 400 g Pumpkin cubed 3 cm
  • 300 g Raw Beetroot, trimmed, peeled and cubed 3 cm
  • Dash of oil, salt, and pepper for roasting Pumpkin/Beetroot
  • Whole amount of Pulled Jackfruit mixture (see above recipe)
  • 150 g Finely shredded Purple Cabbage (approx 2 large handfuls)
  • 12 Cherry tomatoes halved
  • 1 Avocado, cubed or quartered
  • 4 TBsp Mustard Mayo
  • 4 sprigs Coriander leaves
  • 4 sprigs Mint leaves
  • 4 Tbsp Cashews
  • 2 TBsp Pepitas
  • 2 TBsp Hemp Seeds
  • 1 Lime, quartered to add to each serve, juice only
  • Optional 100 g grilled Halloumi

METHOD

  1. Preheat oven to 180 degrees fan forced, grease/line a baking tray. Add the cubed Pumpkin and Beetroot to the tray, mix with oil, salt and pepper and ROAST 45-60 MIN.
  2. If Jack fruit is not already prepared - While the pumpkin/beetroot is roasting, prepare the Pulled Jackfruit mix and add it to the oven with the veggies in their last 25 minutes.
  3. Divide the remaining ingredients across 4 bowls (cabbage, tomatoes, 1⁄4 avocado each, 1 TBsp Mayo each, 1 sprig coriander and mint each, 1 TBsp Cashews each, 1 TBsp of Pepitas and Hemp seeds each).
  4. Add Roasted Veggies and Pulled Jackfruit to the bowls and serve with 1 Lime wedge each and optional Halloumi.

NOTES

  • If you don’t have Jackfruit, replace with either of these options or a combo of them: Boiled Eggs, Tofu/Crumbed Tofu, Tempeh, Mixed beans (Chickpeas/Kidney Beans/ Black Beans), more variety of Vegetables roasted like Broccoli/Cauliflower etc. or the Mexican Bean Mix (see page X).
  • To make 2 serves, halve everything and follow method.
  • Leave out Mayo and Halloumi for Vegan.