What is Jackfruit? How to make Jackfruit into Vegan Pulled Pork

Ingredients

• 1 whole Jackfruit (fresh, about 15 lb, peeled, seeded and shredded (≈6 cups))
• 1 tablespoon Olive Oil (extra‑virgin)
• 0.5 medium Onion (diced)
• 2 cloves Garlic (minced)
• 1 teaspoon Cumin (ground)
• 1 teaspoon Paprika (regular or smoked)
• 1 teaspoon Chipotle Powder (adds smoky heat)
• 1 teaspoon Chili Powder (mild heat)
• 0.5 teaspoon Black Pepper (freshly ground)
• 0.5 teaspoon Salt (preferably kosher or sea salt)
• 1 teaspoon Vegan Worcestershire Sauce (adds umami)
• 1 teaspoon Mustard (Dijon or yellow)
• 1.5 cups Vegetable Broth (low‑sodium)
• 1 cup Barbecue Sauce (vegan, your favorite brand)
• 4 pieces Burger Buns (soft, toasted before serving)

Instructions

1. Prepare the Jackfruit

   Lightly spray the knife with non‑stick cooking spray, cut the jackfruit lengthwise, remove the large seeds, discard the fibrous outer rind, and pull apart the yellow pods into bite‑size pieces or shred with your hands.

   Time: PT10M

2. Chop Aromatics

   Dice ½ medium onion and mince 2 garlic cloves.

   Time: PT5M

3. Sauté Onion and Garlic

   Heat 1 Tbsp olive oil in a large skillet over medium heat. Add the onion and cook until translucent, about 3 minutes, then add the garlic and cook another 2 minutes.

   Time: PT5M

   Temperature: medium

4. Add Jackfruit and Seasonings

   Stir the shredded jackfruit into the skillet. Sprinkle cumin, paprika, chipotle powder, chili powder, black pepper, salt, vegan Worcestershire sauce, and mustard. Mix well and let it simmer for 5 minutes to toast the spices.

   Time: PT5M

   Temperature: medium

5. Simmer with Broth

   Pour in 1½ cups vegetable broth, stir, cover the skillet, and let it simmer on low heat for 45 minutes, stirring once halfway through.

   Time: PT45M

   Temperature: low

6. Bake for Smoky Flavor

   Pre‑heat the oven to 350°F. Transfer the jackfruit mixture onto a foil‑lined baking sheet, spreading it in an even layer. Bake uncovered for 1 hour 30 minutes, stirring once halfway, until the edges are caramelized.

   Time: PT1H30M

   Temperature: 350°F

7. Shred and Sauce

   Remove the tray from the oven. Using two forks, pull the jackfruit apart until it resembles shredded pork. Toss with additional BBQ sauce to taste (about ¼ cup).

   Time: PT5M

8. Assemble the Sandwich

   Toast the burger buns lightly, then spoon generous portions of the BBQ jackfruit onto the bottom bun, top with the other half, and serve immediately.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

8 g

Carbohydrates

45 g

Fat

10 g

Fiber

5 g