What is Jackfruit? How to Make Jackfruit Vegan Pulled Pork

Ingredients

• 2 cans Young Green Jackfruit (20‑oz cans, drained and rinsed; unripe (green‑yellow) for neutral flavor)
• 2 tablespoons Olive Oil (extra‑virgin, for sautéing and coating the baking sheet)
• 1 medium Onion (finely diced)
• 3 cloves Garlic (minced)
• 1 teaspoon Smoked Paprika
• 1 teaspoon Ground Cumin
• 1/2 teaspoon Chili Powder
• 1/2 teaspoon Salt
• 1/2 teaspoon Black Pepper (freshly ground)
• 2 tablespoons Vegan Worcestershire Sauce
• 1 teaspoon Liquid Smoke
• 1 cup Vegetable Stock (low‑sodium)
• 1 cup Vegan Barbecue Sauce (store‑bought or homemade)
• 4 pieces Whole Wheat Buns (soft, sandwich size)
• 2 cups Shredded Cabbage (green cabbage, finely shredded)
• 1/2 cup Shredded Carrot
• 3 tablespoons Vegan Mayonnaise
• 1 tablespoon Apple Cider Vinegar
• 1 teaspoon Sugar

Instructions

1. Preheat Oven & Prepare Work Surface

   Preheat the oven to 350°F (175°C). Line your countertop or cutting area with plastic wrap to prevent the sticky jackfruit from adhering to surfaces.

   Time: PT5M

   Temperature: 350°F

2. Oil the Knife and Jackfruit

   Lightly coat the chef’s knife and the exterior of the jackfruit with a thin layer of olive oil to reduce sticking.

   Time: PT2M

3. Cut and Core the Jackfruit

   Cut the jackfruit in half lengthwise (it can be tough, so saw slowly). Then cut each half into quarters. Trim away the hard core at the top of each quarter slice.

   Time: PT8M

4. Remove Pods and Seeds

   Pull out the fleshy pods from each quarter and separate the seeds. Place the pods in a large bowl and the seeds in a separate bowl (seeds can be roasted later if desired).

   Time: PT5M

5. Rinse and Dry Pods

   Rinse the jackfruit pods under cold water to remove any residue, then pat them dry with a clean kitchen towel.

   Time: PT3M

6. Sauté Aromatics

   Heat 2 tbsp olive oil in a large skillet over medium heat. Add the diced onion and minced garlic; sauté until translucent and fragrant, about 5 minutes.

   Time: PT5M

   Temperature: Medium

7. Season and Add Jackfruit

   Add the jackfruit pods to the skillet. Sprinkle with smoked paprika, cumin, chili powder, salt, and black pepper. Stir in 2 tbsp vegan Worcestershire sauce and 1 tsp liquid smoke. Mix well to coat evenly.

   Time: PT3M

8. Simmer in Stock

   Pour 1 cup vegetable stock into the skillet, bring to a gentle simmer, then reduce heat to low, cover, and let it cook for 45 minutes, or until most of the liquid is absorbed and the jackfruit pieces have softened and begun to shred.

   Time: PT45M

9. Bake to Deepen Flavor

   Spread the softened jackfruit evenly on a lightly oiled baking sheet. Bake in the preheated oven for 75 minutes, stirring once halfway, until the mixture is browned and any remaining moisture has evaporated.

   Time: PT75M

   Temperature: 350°F

10. Add Barbecue Sauce

    Remove the sheet from the oven, drizzle 1 cup vegan barbecue sauce over the baked jackfruit, toss to coat, and return to the oven for an additional 15 minutes to caramelize the sauce.

    Time: PT15M

    Temperature: 350°F

11. Prepare Vegan Coleslaw

    In a bowl, combine shredded cabbage, shredded carrot, vegan mayo, apple cider vinegar, sugar, salt, and pepper. Mix until evenly coated. Refrigerate until serving.

    Time: PT5M

12. Assemble Sandwiches

    Slice the whole wheat buns, toast lightly if desired, then spoon a generous portion of the jackfruit “pulled pork” onto each bun and top with a heap of vegan coleslaw.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

8 g

Carbohydrates

45 g

Fat

8 g

Fiber

6 g