jackfruit Archives - Forks Over Knives

Use Up a Can of Jackfruit with These 11 Vegan Jackfruit Recipes

Megan Edwards — Wed, 26 Apr 2023 17:15:27 +0000

Two feet long, weighing up to 40 pounds, and covered in bumpy green skin, jackfruit is the largest (and perhaps strangest-looking) fruit in the world. But don’t be fooled by the offputting exterior: The fruit contains tasty, pod-like flesh that’s a favorite meat substitute among plant-based eaters due to its hearty texture and ability to absorb flavor. Fortunately, you don’t have to lug the gigantic fruits into your kitchen in order to enjoy cooking with it because many stores carry chopped jackfruit preserved in brine or water. Check out our Ingredient IQ: Jackfruit for the full rundown, but the most important thing to know before hitting the supermarket is that jackfruit’s taste changes drastically based on its ripeness. When unripe (usually stored in a can), jackfruit has a neutral, slightly savory taste perfect for using in main courses, and when it’s ripe (often in the fresh produce section), it transforms into a sweet, tropical fruit ideal for including in desserts.

All of our vegan jackfruit recipes skew savory, but as you get more comfortable with this tasty ingredient we hope you feel empowered to experiment with its different iterations. From meaty sandwiches to veggie-packed stews and fantastic flatbreads, this delicious collection of recipes is bound to turn you into a full-on jackfruit fanatic!

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Lemon Orzo Soup with Jackfruit

Nancy Macklin, RDN — Mon, 13 Mar 2023 17:21:05 +0000

Zesty lemon is the star of this nourishing orzo soup, which features the bright citrus flavor in three different ways: Lemon juice and zest are stirred into the savory broth, and each serving is accompanied by a lemon wedge to squeeze on top. Lip-puckering lemon perfectly complements earthy carrots, creamy white beans, and hearty pasta so the meal is filling without tasting dense. Canned jackfruit comes in as a close second as the most important ingredient, because its meaty texture and absorbent properties add substance that will satisfy your rumbling stomach. Be sure to shred it before adding it to the soup so it gets extra tender. Top each bowl with a crack of black pepper, and enjoy!

For more healthy vegan jackfruit recipes, check out these tasty ideas:

Yield: Makes 10 cups

2 cups chopped onion
1 cup chopped celery
3 cloves garlic, minced
2 teaspoons grated fresh ginger
1 32-oz. package low-sodium vegetable broth
2 cups sliced carrots
1 14.5-oz. can green jackfruit, rinsed, drained, and shredded
2 teaspoons lemon zest
6 oz. dry whole wheat orzo
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
¼ cup chopped fresh parsley
2 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a large pot cook onion, celery, garlic, and ginger over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add vegetable broth, carrots, jackfruit, lemon zest, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 5 minutes.
Stir in orzo; cook 8 to 10 minutes or until orzo is tender. Stir in beans and parsley. Add lemon juice. Season with salt and pepper.

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Parsnip-Crust Veggie Flatbread

Ellen Boeke — Thu, 15 Dec 2022 18:14:34 +0000

Move over, cauliflower! Parsnips are the latest veggie to become the foundation for healthy flatbreads and pizzas. This produce-packed recipe draws its flavor profile primarily from the Mediterranean coast but features a unique Asian twist with the addition of meaty jackfruit amongst the toppings. A base of creamy hummus perfectly complements the antipasto flavors of red onion, tomato, basil, and pine nuts that adorn the tender parsnip crust, while strips of jackfruit bring extra substance so each bite satisfies your cravings for a hearty meal. Feel free to just make the parsnip base and top it with whatever ingredients you have on hand. An oil-free marinara or vegan pesto would be a delicious substitute for the hummus, and there are plenty of other veggies worthy of topping this tasty flatbread.

For more vegan pizza recipes, check out these tasty ideas:

Yield: Makes one 12-inch flatbread

¼ cup flaxseed meal
1 lb. parsnips, peeled and shredded (4 cups)
1 cup chickpea flour
¼ teaspoon sea salt
1 cup oil-free hummus
⅓ cup finely chopped roasted red pepper (from the jar)
1 14-oz. can green jackfruit, rinsed, drained, and cut into strips
1 roma tomato, sliced
⅓ cup slivered red onion
1 tablespoon red wine vinegar
3 tablespoons toasted pine nuts
1 tablespoon nutritional yeast
3 tablespoons sliced fresh basil

Instructions

Preheat a baking stone or large baking sheet in a 425°F oven. Line a separate baking sheet with parchment paper.
In a large bowl combine flaxseed meal and ¾ cup water; let stand 5 minutes. Add parsnips, chickpea flour, and salt; mix well. Spread parsnip mixture on parchment-lined baking sheet. Top with a sheet of waxed paper; roll with a rolling pin to a 12-inch circle about ¼ inch thick, pressing to compact mixture. Discard waxed paper. Use the baking sheet to transfer the parchment and crust to the baking stone. Bake 12 minutes or until edges are golden.
Meanwhile, in a small bowl stir together hummus and roasted red pepper.
Spread hummus mixture over baked crust. Top with jackfruit, tomato, and onion. Sprinkle with vinegar. Bake 8 minutes more or until toppings are heated through. Sprinkle with pine nuts, nutritional yeast, and basil. Cut into wedges.

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BBQ Jackfruit Bowls with Texas Toast

Shelli McConnell — Tue, 13 Sep 2022 19:10:27 +0000

These BBQ jackfruit bowls hit all the right notes for a great eating experience—chewy, zesty, crunchy, and colorful. Meaty jackfruit morsels are marinated in an oil-free BBQ sauce to absorb that classic smoky-sweet flavor, just minus the unhealthy ingredients. A bed of quinoa and broccoli slaw soaks up the excess sauce while quick-pickled red onions and cucumbers add a delicious tang to the dish. Slices of whole grain bread are enhanced with a sprinkling of garlic powder and pepper for an extra dose of savory flavor, but if you want to leave out the toast you can fold everything into a tortilla burrito-style for a delicious lunchtime wrap!

For more jackfruit recipes, check out these tasty ideas:

Yield: Makes 4 bowls

¼ cup apple cider vinegar
1 tablespoon pure cane sugar
2 cups thinly sliced cucumber
1 cup slivered red onion
½ cup thinly sliced radishes
4 thick slices whole grain bread (½-inch thick)
¼ teaspoon garlic powder
Freshly ground black pepper, to taste
1 14-oz. can green jackfruit, rinsed, drained, and shredded
10 to 14 tablespoons purchased oil-free barbecue sauce or Del’s Basic Barbecue Sauce
4 cups hot cooked tricolor quinoa
2 cups broccoli slaw

Instructions

For quick-pickled vegetables, in a small saucepan bring vinegar, sugar, and 1 tablespoon water to boiling. Stir in cucumber, onion, and radishes. Remove from heat; let stand at least 20 minutes, stirring occasionally. Drain before using.
For the Texas toast, place bread on a baking sheet. Mist bread lightly with water. Sprinkle with garlic powder and pepper. Broil 4 to 5 inches from heat about 3 minutes or until lightly toasted, turning once. Cut slices in half diagonally.
In a bowl stir together shredded jackfruit and 2 tablespoons of the barbecue sauce. In bowls arrange jackfruit, quinoa, broccoli slaw, and pickled vegetables. Drizzle with the remaining Barbecue Sauce. Serve with Texas toast.

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Jackfruit Chowder

Darshana Thacker Wendel — Wed, 03 Nov 2021 17:42:24 +0000

If you haven’t tried jackfruit, this chunky chowder is a great place to start. The tender Asian fruit absorbs the savory flavors of the broth and lends a meaty texture to the stew. A medley of fresh veggies adds eye-catching color while red pepper flakes kick the spice level up a notch. The flavors in this dish just get better with time, making it a great recipe to meal prep and heat up on busy nights where you don’t feel like making dinner!

Yield: Makes 12 cups

2½ cups chopped Yukon gold potatoes
2 cups finely chopped onions
10 to 12 cloves garlic, minced
6 cups vegetable broth or water
8 oz. butternut squash, cut into 1-inch cubes (2 cups)
5 oz. trumpet mushrooms, cut into ½-inch pieces (1¾ cups)
1 red bell pepper, seeded and cut into ½-inch pieces (1 cup)
1 carrot, cut into ½-inch pieces (1 cup)
1 cup cut green beans, cut into ½-inch pieces
¼ cup chopped fresh parsley
1 tablespoon chopped fresh thyme
1 cup unsweetened, unflavored plant-based milk
¼ cup oat flour
1 14-oz. can green jackfruit, rinsed, drained, and cut into 1-inch pieces
1 medium zucchini, cut into ½-inch pieces (1 cup)
Sea salt, to taste
Red pepper flakes (optional)

Instructions

In a large pot combine potatoes, onions, garlic, and 1 cup of the broth. Cover and cook over medium 10 minutes or until vegetables are tender, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add the remaining 5 cups broth and the next seven ingredients (through thyme). Cook 10 to 15 minutes more or until vegetables are tender.
In a small bowl whisk together milk and oat flour. Add milk mixture, jackfruit, and zucchini to pot. Bring chowder to boiling; reduce heat. Simmer about 10 minutes more or until chowder thickens. Season with salt. If desired, sprinkle with crushed red pepper.

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What Is Jackfruit, and How Should You Eat It?

Katie Simmons — Fri, 27 Aug 2021 17:17:36 +0000

Native to southern India, jackfruit is traditionally used in spicy curries, hearty kormas, and a toffeelike pudding called halwa. In recent years, however, the tropical fruit has started popping up in grocery stores and restaurants all over the United States.

What Does Jackfruit Taste Like?

Ripe yellow jackfruit has a subtly sweet flavor, often described as a combination of banana, apple, and mango. Young green jackfruit, on the other hand, has a neutral flavor and texture similar to shredded meat, making it a popular meat substitute in savory dishes.

Is Jackfruit Healthy?

Naturally rich in potassium and vitamin C and low in fat and calories, jackfruit is a healthful alternative not only to meat but also to highly processed imitation-meat products. One thing to watch out for, though, is sodium: When purchasing canned jackfruit, look for water-packed varieties, as brine-packed varieties can be very high in sodium.

Where To Find Jackfruit In the Grocery Store

You can purchase jackfruit in several different forms.

Fresh

Look for the fresh fruit in Asian markets or the supermarket produce section. A whole fruit can weigh up to 100 pounds, so grocers often package it in large pieces sold near other precut fruits and vegetables.

Shelf-Stable

Check your supermarket’s Asian food section for canned jackfruit, which comes packed in water, brine, or sweet syrup. Skip the syrup versions to avoid unnecessary sugar. Brine-packed will be high in sodium, and even water-packed varieties can have added sodium. Check the label and thoroughly rinse and drain the fruit before using it in recipes. Trader Joe’s also offers canned green jackfruit in brine. You may also find it in shelf-stable, vacuum-sealed bags, such as Edward & Sons Organic Young Jackfruit, which is available for purchase online.

Refrigerated or Frozen

Some stores sell packaged jackfruit near other vegan foods in the refrigerator or freezer aisle. Upton’s Naturals Original Jackfruit in the refrigerator case has just one ingredient (jackfruit) and only 15 milligrams of sodium per serving.

How To Cut Fresh Jackfruit

The fibrous flesh of this fruit is quite sticky; it may help to wear gloves. Once you’re prepared here’s what you need to do:

Slice the fruit in half, and use your hands or a knife to remove the fruit pods from the skin and core.
Make a slit in each pod to remove the seeds.
Chop or shred as desired.

Tip: Slice any extra fruit into manageable wedges. Freeze them in freezer bags for up to six months

How to Eat It

Use the fruit to add heartiness and texture to a wide range of dishes, from sweet to savory. Here are just a few examples to get you started.

Sandwiches: Sauté shredded green jackfruit with barbecue sauce for vegan pulled pork-style sandwiches.
Tacos: Substitute shredded jackfruit for chicken in tacos.
Casseroles: Use chunks in place of chicken.
Sweets: Add sweet ripe jackfruit to puddings, stir into oatmeal, or puree with frozen bananas for nice cream.

Can You Eat Jackfruit Seeds?

Yes, you can also eat the seeds. Boil the seeds 20 to 30 minutes (or roast in a 400°F oven 20 minutes) until tender. Let cool, then peel and eat.

Jackfruit Recipes

Here are some of our favorite recipes that feature the versatile fruit:

For more guidance in healthy cooking, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

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Jackfruit Jambalaya

Darshana Thacker Wendel — Tue, 29 Jun 2021 17:28:59 +0000

This vegan version of the classic Louisiana Creole stew features young jackfruit in brine, which you can find in Asian groceries and well-stocked supermarkets. The brine tends to be very high in sodium, so thoroughly rinse and drain the jackfruit before you use it in any recipe. Jackfruit has a chewy, meaty texture and soaks up the luscious flavors of the sauce as it cooks.

Note that this recipe calls for cooked brown rice, so be sure to prep that in advance. You can save a little time by purchasing pre-cooked brown rice: Look for varieties that only have a few ingredients and no added oil. (You’ll sometimes find them in the frozen foods section.)

Yield: Makes 8 cups

1 green bell pepper, finely chopped (1 cup)
½ cup finely chopped onion
½ cup finely chopped celery
3 small cloves garlic, minced
1 bay leaf
2 cups low-sodium vegetable broth or water, plus more as needed
1 15-oz. can no-salt-added diced tomatoes, undrained
1 15-oz. can unripe jackfruit (in water brine), drained, rinsed, and cut into 1-inch pieces
1 15-oz. can red kidney beans, rinsed and drained
1 cup cooked brown rice
1 tablespoon Creole seasoning
1½ teaspoons fresh lemon juice
Sea salt and freshly ground black pepper, to taste
2 tablespoons finely chopped fresh parsley

Instructions

In a Dutch oven cook bell pepper, onion, celery, garlic, bay leaf, and ½ cup water over medium 10 minutes or until onion is translucent. Add water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add vegetable broth, tomatoes, jackfruit, beans, rice, and Creole seasoning. Bring to boiling; reduce heat. Simmer, covered, 20 to 30 minutes or until jambalaya thickens, stirring occasionally. Add more broth or water as needed to prevent sticking.
Remove and discard bay leaf. Add lemon juice and season with salt and pepper. Sprinkle with parsley.

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Jackfruit Barbecue Sandwiches with Broccoli Slaw

Shelli McConnell — Mon, 10 Aug 2020 17:34:33 +0000

Jackfruit has a meaty texture that soaks up flavors from an easy homemade barbecue sauce to make this classic-style sandwich. Shredded broccoli and mashed avocado make for a creamy, crunchy slaw.

Note: Canned jackfruit can be full of sodium. Check labels and select the brand with the lowest amount of sodium, or look for frozen jackfruit and thaw before using.

Yield: Makes 6 sandwiches (3 cups filling + 2 cups slaw)

½ of a small avocado, seeded and peeled
2 teaspoons lime juice
3 cups shredded broccoli slaw mix
¼ cup sliced scallions (green onions)
1⅓ cups no-salt-added tomato sauce
3 pitted whole dates
1½ teaspoons chili powder
2 cloves garlic
½ teaspoon smoked paprika
¼ teaspoon freshly ground black pepper
1 14-oz. can green jackfruit, rinsed, drained, and chopped
1 cup cooked farro
6 whole wheat hamburger buns, toasted

Instructions

For slaw, in a large bowl mash together avocado and lime juice. Add broccoli slaw mix and scallions; stir to combine. Cover and let stand while preparing filling.
For filling, in a blender combine the next six ingredients (through pepper). Cover and blend until smooth. Pour into a medium saucepan. Stir in jackfruit and farro. Cover and heat through over medium, stirring occasionally.
Spoon jackfruit mixture into buns. Top with slaw.

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Jackfruit Tamales

Shelli McConnell — Mon, 27 Jan 2020 20:35:21 +0000

You can make one of your favorite Mexican restaurant specialties in your own kitchen. Pumpkin takes the place of fat in the masa dough for these tamales, making the dough light and easy to work with.

Note: Canned jackfruit can be full of sodium. Check labels and select the brand with the lowest amount of sodium, such as Trader Joe’s brand. Rinsing and draining can also help reduce sodium.

Yield: Makes 18 tamales

18 dried cornhusks
10 dried New Mexico red chiles (1½ oz.)
¼ cup chopped onion
½ cup no-salt-added tomato sauce
4 teaspoons pure maple syrup
2 cloves garlic, minced
½ teaspoon dried Mexican oregano, crushed
¼ teaspoon ground cumin
½ teaspoon sea salt
1 14-oz. can green jackfruit, rinsed, drained, and chopped (see headnote)
2 cups masa harina
1 teaspoon regular or sodium-free baking powder
1½ cups canned pumpkin
1¼ cups low-sodium vegetable broth

Instructions

In a very large bowl cover cornhusks with boiling water. Let stand 30 to 45 minutes or until husks are soft. Drain well; pat dry with paper towels.
Meanwhile, for chile sauce, in a dry extra-large skillet cook chiles over medium-high about 3 minutes or until toasted, turning occasionally. Let cool. Remove stems and seeds. Coarsely tear chiles.
In a medium saucepan combine chiles, onion, and 1¼ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes. Using a slotted spoon, transfer chiles and onion to a blender or food processor; reserve cooking liquid. Add the next six ingredients (through salt). Cover and blend until smooth, adding reserved cooking liquid a little at a time as needed to reach a sauce like consistency.
For filling, in a bowl combine jackfruit and ⅓ cup of the chile sauce.
For masa dough, in a large bowl stir together masa harina and baking powder. Add pumpkin and broth. Beat with a mixer on medium until dough is thick but not sticky to incorporate some air into the dough.
To assemble tamales, starting at the wide end of a corn husk, spoon 2 rounded tablespoons masa dough onto husk and pat into a 4×3-inch rectangle. Spoon 1 rounded tablespoon filling lengthwise down the center of dough, leaving a slight border of dough at ends. Fold a long edge of husk over filling so it brings long edges of masa together. Roll up husk. Fold bottom up; tie with a cornhusk strip or 100% cotton kitchen string. Place on a rimmed baking sheet until all tamales are assembled.
To steam tamales, add a steamer basket to an 8-qt. pot. Add water to just below the basket. Stand tamales upright in steamer basket. Bring water to boiling. Reduce heat to medium-low. Cover; steam 45 minutes to 1 hour or until dough easily pulls away from corn husks and is cooked through. Uncover; let stand 10 minutes before serving. Serve tamales with remaining warmed chile sauce.

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Chipotle Jackfruit Tacos

Darshana Thacker Wendel — Thu, 25 Jan 2018 18:46:16 +0000

These spicy vegan tacos feature jackfruit, a common ingredient in Indian cuisine. Green (unripe) jackfruit is popular with plant-based cooks because of its meat-like texture and ability to absorb other flavors. Here, it soaks up a spicy chipotle sauce for a flavorful taco filling that also features diced potatoes. (If you don’t have jackfruit, just skip it and double the amount of potatoes in the recipe.)

Yield: Makes 12 tacos (4 cups filling)

Ingredients

Chipotle Jackfruit Filling

1 medium potato, cut into ½-inch dice (2 cups)
1 medium onion, cut into ¼-inch dice (2 cups)
2 cloves fresh garlic, minced (1 teaspoon)
1 (15-ounce) can diced tomatoes with their juice (1½ cups)
1 (14-ounce) can water-packed jackfruit, drained and rinsed (1½ cups)
3 tablespoons taco seasoning
1 tablespoon smoked paprika
¼ teaspoon minced chipotle in adobo sauce
2 tablespoons fresh cilantro, finely chopped
2 tablespoons lemon juice

Taco Fixings

12 corn tortillas
2 cups shredded lettuce
1 medium tomato, cut into ½-inch dice (1 cup)
2 stalks scallions, thinly sliced (1/2 cup)
1 avocado, cut into ¾-inch dice

Instructions

In a skillet over medium-low heat, sauté the potatoes, onions, and garlic in ¼ cup water for 10 minutes or until the onions are tender.
Add the diced tomatoes, jackfruit, taco seasoning, paprika, and chipotle in adobo sauce, and continue cooking for 10 minutes until the juice from the tomatoes is absorbed.
Using the back of the spatula, break the jackfruit into smaller pieces. Stir in the cilantro and lemon juice.
Place half of the tortillas in a stack on a heated non-stick skillet. Cook each side of the stack on medium-low heat, for 4 to 5 minutes, or until the tortillas in the middle are heated through. Wrap warmed tortillas in a damp cloth to keep warm. Repeat with remaining tortillas. (Alternatively, wrap tortillas in a big piece of aluminum foil lined with damp paper towels, and warm in a 350°F oven for 5 to 10 minutes.)
To assemble the tacos, place the filling in the center of each, and top with the lettuce, tomatoes, scallions, and avocado, and serve immediately.

https://www.youtube.com/watch?v=FObrsPK6fdw

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