The sizzle of the grill, the wafting aroma of barbecue sauce, and the anticipation of sinking your teeth into a perfectly charred burger – these are the hallmarks of a summer BBQ. But what if we told you that you could enjoy all of this while staying true to your vegan lifestyle? Enter these amazing BBQ Pulled Jackfruit Burgers – a masterpiece of plant-based cuisine. With smoky, tender pulled jackfruit, a rich BBQ sauce, and all the burger fixings you love, this recipe will have you fired up for your next barbecue.

What is Jackfruit?

Jackfruit is a tropical tree fruit native to southwest India. This unique fruit is often referred to as the “vegetable meat” due to its fibrous and meat-like texture when ripe. It’s the largest fruit that grows on a tree, and some jackfruits can reach impressive sizes, weighing up to 80 pounds (36 kilograms).

When unripe, jackfruit is green and firm, making it an excellent meat substitute for vegan and vegetarian dishes. The mild, neutral flavour of unripe jackfruit allows it to absorb the flavours of spices, seasonings, and sauces, making it a versatile ingredient for various savoury dishes.

Jackfruit is highly nutritious and a rich source of dietary fibre, vitamins, and minerals. It’s particularly notable for its vitamin C content, potassium, and antioxidants. As a sustainable and environmentally friendly food source, jackfruit’s low demand for water and minimal environmental impact make it an appealing option for those seeking eco-conscious dietary choices.

In many recipes, including this BBQ Pulled Jackfruit Burgers, unripe jackfruit is used to create a meaty texture that mimics pulled pork or shredded chicken. It’s a plant-based powerhouse that can be a centerpiece in various savoury dishes, from tacos and sandwiches to curries and stews. Jackfruit offers a delightful and cruelty-free alternative for those looking to reduce their meat consumption while enjoying a satisfying and wholesome meal.

Good For You!

Jackfruit offers an array of nutritional benefits, making it an excellent addition to a balanced and plant-based diet. Here are some of the key nutritional advantages of jackfruit:

1. Rich in Dietary Fiber: Jackfruit is packed with dietary fiber, which aids in digestion and supports a healthy gut. Fibre also helps in maintaining stable blood sugar levels and promoting a feeling of fullness, which can assist in weight management.

2. Abundant in Vitamins and Minerals: Jackfruit is a good source of essential vitamins and minerals, including vitamin C, vitamin A, vitamin B6, potassium, and magnesium. These nutrients contribute to various aspects of overall health, such as immune system support, vision, and heart health.

3. Low in Calories: Jackfruit is relatively low in calories, making it an ideal addition to weight-conscious diets. Its low calorie content, combined with its fibre content, can help control calorie intake.

4. Antioxidant Properties: Jackfruit contains antioxidants like flavonoids, phytonutrients, and isoflavones that combat oxidative stress and help protect the body from free radicals. This can reduce the risk of chronic diseases and promote longevity.

5. Vegan Protein Source: While not a high-protein food, jackfruit does contain a moderate amount of plant-based protein, making it a valuable protein source for those following a vegan or vegetarian diet.

6. Heart-Healthy: Jackfruit’s potassium content supports heart health by helping to regulate blood pressure. Additionally, its low sodium content further benefits cardiovascular health.

7. Natural Energy Boost: The carbohydrates in jackfruit provide a natural and sustainable source of energy, which can help fuel your daily activities and workouts.

8. Bone Health: Jackfruit contains small amounts of calcium, magnesium, and phosphorus, which contribute to maintaining strong and healthy bones.

9. Weight Management: Due to its high fibre content and low calorie density, jackfruit can help with weight management by promoting satiety and reducing the likelihood of overeating.

10. Aids Digestion: The dietary fibre in jackfruit supports regular bowel movements and a healthy digestive system, reducing the risk of digestive disorders.

Incorporating jackfruit into your diet, such as in dishes like BBQ Pulled Jackfruit Burgers, can provide these nutritional benefits while offering a meaty texture and versatile flavour that can enhance a variety of savoury recipes. Whether you’re a seasoned vegan or simply looking to diversify your meals, jackfruit is a nutritious and delicious addition to your culinary repertoire.

Ingredients

• 2 cans (400g each) young green jackfruit in brine, drained and shredded
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup BBQ sauce
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• Salt and pepper to taste

For Serving:

• 4 vegan burger buns
• Coleslaw

Preparation Time: Approximately 15 minutes

Cook Time: About 20 minutes.

Total Time: Around 35 minutes.

Instructions

1. Heat the olive oil in a large pan over medium heat. Add the chopped onions and garlic, and sauté until they become translucent.
2. Stir in the shredded jackfruit, diced red bell pepper, smoked paprika, and chili powder. Sauté for 5-7 minutes until the jackfruit begins to soften and turn slightly brown.
3. Pour in the BBQ sauce and stir well to coat the jackfruit and vegetables. Reduce the heat to low, cover, and simmer for 10-15 minutes, allowing the flavours to meld and the jackfruit to become tender.
4. Once the pulled jackfruit is ready, assemble your burgers. Place a generous helping of the BBQ pulled jackfruit on the bottom half of each bun.
5. Top with coleslaw. Finish with the top half of the burger bun.
6. Serve your BBQ Pulled Jackfruit Burgers hot with a side of crispy fries or a fresh salad.

Recipe Tips!

• If you can’t find canned young green jackfruit, you can also use frozen jackfruit or rehydrated dried jackfruit. Just ensure they are well-drained and shredded before cooking.
• Customise your burger by adding vegan cheese, avocado slices, or your favourite hot sauce for an extra kick.
• Why not toast your buns; it adds a wonderful texture and flavour to your BBQ Pulled Jackfruit Burgers.
• Leftover pulled jackfruit can be refrigerated and used in sandwiches, wraps, or as a topping for salads.
• These burgers pair perfectly with a side of sweet potato fries, coleslaw, or a simple green salad.

Savour the smoky flavours and indulgent textures of your homemade BBQ Pulled Jackfruit Burgers, and take your vegan barbecue game to the next level. Whether you’re grilling up a summer feast or simply satisfying your burger cravings, this recipe is a plant-based winner. Enjoy!

Comment, Like and Share!

The joy of cooking is best when shared. Invite your loved ones to experience the magic of plant-based dining with you. Share this recipe with a friend, family member, or colleague who appreciates the art of delicious and healthy eating. Together, let’s spread the warmth and wellness that this dish brings.

Now, we’d love to hear from you! Have you tried this recipe, or do you plan to? Do you have any personal twists or favourite toppings? Share your thoughts, experiences, and ideas in the comments below. Your culinary journey is part of our ongoing conversation, and I can’t wait to read your delicious insights!

Don’t forget to share your culinary creations with me through social media using the hashtag #TheHappyDiet and #EatSmileInspire, and stay tuned for more delightful recipes from around the globe!

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