BBQ jackfruit pulled 'pork'
- 30min
- 4
- 689 kcal
- Intermediate
- Vegan
- Nuts , Gluten , Mustard
Per 355 g contains
of an adult's recommended intake.
Typical energy values per 100g: 813kj/194kcal
A delicious BBQ vegan snack that is especially enjoyable in the summer months in the garden.
My flavoursome vegan BBQ pulled 'pork' is made from jackfruit and onions - an original combo that means vegans can still enjoy a tasty summer favourite.
This meal also provides potassium, so a fantastic meal for those with gout or those just wanting a delicious, healthy BBQ sandwich.
Due to their high sugar and saturated fat content, these burgers are best enjoyed as a 'once in a while' treat. The majority of the sugar comes from the jackfruit and, whilst it's natural, it's still important to keep an eye on how much you're eating. Some of the sugar also comes from the BBQ sauce, so we recommend making your own if you want to reduce this. The nuts in this recipe contribute to the high saturated fat value, and while nuts have many health benefits, this may be one to avoid if you have heart disease.
Ingredients
- Smoked paprika8g 0.3oz
- Garlic powder5g 0.17oz
- Cumin8g 0.3oz
- Cinnamon4g 0.14oz
- Vegan BBQ sauce64g 2.25oz
- Chipotle paste8g 0.3oz
- Carrots110g 3.9oz
- White onions110g 3.9oz
- Jackfruit, tinned in salted water, 2800g each 28.2oz
- Water60ml 2fl oz
- Cashews200g 7ozNuts
- Red cabbage75g 2.6oz
- White cabbage75g 2.6oz
- Grated carrot25g 0.8oz
- Nutritional yeast8g 1.7oz
- Mustard4g 0.9ozMustard
- Water60ml 2fl oz
- Wholemeal bread rolls4Gluten
Cooking Method
- Preheat the oven to 200°C. Strain both tins of jackfruit and lay them out in a shallow glass baking dish.
- Finely chop the garlic. Add the garlic and all of the dried seasoning ingredients to a small bowl. Mix together before sprinkling over the jackfruit.
- Place in the oven for 10 minutes.
- While the jackfruit is marinating in the oven, dice one onion and grate the carrots.
- Sauté the carrot and onion in a pan with the water for 5 minutes.
- Remove the jackfruit from the oven and pour into the pan with the carrot and onion. Use a wooden spoon to mix the carrot, onion and jackfruit. Thoroughly mash the jackfruits to release the fibres.
- Stir in the BBQ sauce and chipotle and simmer on a low heat for 10 minutes. Stir a few times during that time to make sure everything is mixed well.
- While the 'pork' is simmering, whip up your simple raw vegan coleslaw. Soak cashews in the water inside your blender. Let them sit whilst you prepare the carrot and cabbage.
- Finely slice both cabbages and add to a medium mixing bowl along with the grated carrot.
- Add the mustard and nutritional yeast to your cashews and blitz until smooth and creamy.
- Add cashew sauce to your cabbages and carrots and toss well.
- Slice open your rolls and place a heap of the pulled 'pork' inside, as well as a dollop of vegan BBQ sauce. Top with coleslaw and serve.
Nutritional Information
| Typical Values | per 100g | per 355g serving |
|---|---|---|
| Energy | 194 kcal 813 kj | 689 kcal 2888 kj |
| Fat of which saturates | 7.9 g 1.5 g | 28.1 g 5.5 g |
| Carbohydrate of which sugars | 23.1 g 11.7 g | 82 g 41.4 g |
| Fibre | 3 g | 10.6 g |
| Protein | 6.1 g | 21.7 g |
| Salt | 0.3 g | 1.2 g |
Jackfruit
Jackfruits are rich in potassium and vitamin B6, which helps the body to grow and develop. This giant fruit is also a great source of vitamin C.
Cabbage
Cabbages are rich in a multitude of vitamins and minerals that are all beneficial to the body, such as folic acid, vitamin B6 and iron. It is also a great source of fibre, which will help keep you fuller for longer.
Wholegrain roll
A diet rich in whole grains has the potential to reduce the risk of heart disease, type 2 diabetes and obesity.
Hi All, Hoping for a little input with this, for the record I'm a reasonably fit male, late 40s, and not overweight with a healthy BMI, etc. I first had what was considered to be a gout attack some 7-...
sam66663
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