Pulled Jackfruit Recipe - 6 Ingredient BBQ Jackfruit Sandwich

Ingredients

• 2 cups Young Green Jackfruit (canned in brine) (drained, rinsed, core removed and shredded)
• 1 tablespoon Olive Oil (extra‑virgin preferred)
• 1 medium Onion (sliced thin)
• 2 cloves Garlic (minced)
• 0.25 cup Vegetable Broth (can substitute water if needed)
• 0.5 cup Barbecue Sauce (store‑bought or homemade; choose a honey‑free, gluten‑free version for strict vegans)

Instructions

1. Prepare the Jackfruit

   Open the canned young green jackfruit, drain and rinse under cold water. Slice off the tough core and shred the fibrous top pieces into bite‑size strands.

   Time: PT10M

2. Sauté Aromatics

   Heat 1 Tbsp olive oil in a large skillet over medium‑high heat. Add the sliced onion and minced garlic; sauté until the onion becomes translucent and the garlic is fragrant, about 4‑5 minutes.

   Time: PT5M

   Temperature: Medium‑high

3. Simmer the Jackfruit

   Add the shredded jackfruit to the skillet, pour in ¼ cup vegetable broth (or water), stir, then cover the pan. Reduce heat slightly and let it cook for 8‑10 minutes until the jackfruit is tender.

   Time: PT10M

   Temperature: Medium

4. Mash the Jackfruit

   Remove the lid and use a potato masher to lightly mash the jackfruit, breaking it into pull‑apart strands. Do not over‑mash; you want a shredded texture.

   Time: PT2M

5. Bake with Barbecue Sauce

   Preheat the oven to 400°F. Transfer the mashed jackfruit onto a large baking sheet, drizzle with ½ cup barbecue sauce and toss to coat evenly. Spread in a single layer and bake for 20 minutes, stirring halfway through, until the edges are slightly caramelized.

   Time: PT20M

   Temperature: 400°F

6. Finish and Serve

   Remove the baked jackfruit from the oven, drizzle with an additional tablespoon of barbecue sauce, stir to re‑moisten, and serve hot in sandwiches, tacos, burritos or on top of coleslaw.

   Time: PT3M

Nutrition Facts

Calories

180

Protein

3 g

Carbohydrates

30 g

Fat

4 g

Fiber

5 g