Episode 3: BBQ JackFruit Tacos("Pulled Pork")

Ingredients

• 2 cans (20 oz each) Young Green Jackfruit in Water (drained, core removed, shredded with forks)
• 2 tablespoons Olive Oil (for sautéing aromatics)
• 3 cloves Garlic (minced)
• 2 Yellow Onion (diced)
• 1 teaspoon Ground Cumin
• 1 teaspoon Black Pepper (freshly ground)
• 1 teaspoon Chili Powder
• 1 teaspoon Sea Salt
• 1/2 cup Vegan BBQ Sauce (choose a smoky variety)
• 3 tablespoons Vegan Mayonnaise (store‑bought or homemade)
• 1/2 cup Cilantro (chopped)
• 2 cups Carrots (shredded)
• 1 cup Green Onions (thinly sliced)
• 1 cup Purple Cabbage (shredded, optional for color)
• 1 tablespoon Celery Seed
• 1 Lemon (juiced)
• 4 Vegan Sandwich Buns (soft, toasted if desired)

Instructions

1. Drain and Prepare Jackfruit

   Open the canned jackfruit, drain the liquid into the sink, remove the tough core, and shred the flesh with two forks until it resembles pulled pork.

   Time: PT5M

2. Prep Aromatics

   Peel and mince the garlic cloves and dice the onions into small pieces.

   Time: PT5M

3. Sauté Garlic and Onion

   Heat olive oil in a large skillet over medium heat. Add the minced garlic and diced onion, cooking until translucent and fragrant, about 3–4 minutes.

   Time: PT5M

   Temperature: Medium heat

4. Season the Jackfruit

   Add the shredded jackfruit to the skillet. Sprinkle with cumin, black pepper, chili powder, and sea salt. Stir well to coat evenly.

   Time: PT5M

   Temperature: Medium heat

5. Add BBQ Sauce and Simmer

   Pour the vegan BBQ sauce over the seasoned jackfruit, reduce heat to low, and let it simmer for 10 minutes, stirring occasionally.

   Time: PT10M

   Temperature: Low heat

6. Make Vegan Coleslaw

   In a mixing bowl, combine shredded carrots, green onions, cilantro, purple cabbage, vegan mayo, celery seed, lemon juice, and a pinch of salt. Mix until everything is evenly coated. Refrigerate for at least 30 minutes to let flavors meld.

   Time: PT5M

7. Toast Buns (Optional)

   Slice the vegan buns and toast them lightly in a toaster or on a grill pan until golden.

   Time: PT2M

8. Assemble Sandwiches

   Place a generous mound of the warm jackfruit on the bottom half of each bun, top with a spoonful of coleslaw, and close with the top bun.

   Time: PT3M

Nutrition Facts

Calories

350

Protein

5g

Carbohydrates

45g

Fat

12g

Fiber

8g