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BBQ Jackfruit Sandwich
Sandwiches/Burgers/Wraps
What You’ll Need:
🌴 1 14 oz can jackfruit
🛢️ 1 tbsp olive oil
🧅 1 medium onion, thinly sliced
🧄 4 garlic cloves, minced
🥫 ¾ cup bbq sauce
🧂 1 tsp chili powder
🧂 1 tsp paprika
🧂 ½ tsp turmeric powder
🧂 ¼ tsp black pepper
🧂 salt to your taste
Features:
🥘 Meal Prep Friendly
🥡 Leftover Friendly
🫘 Soy-Free
Nutrition:
Servings
1
Calories
220
Carbohydrates
38 g
Fat
7 g
Fiber
4 g
Protein
3 g
Monounsaturated
4 g
Polyunsaturated
1 g
Saturated
1 g
Trans
0 g
Vitamin A
60 IU
Vitamin C
4 mg
Calcium
20 mg
Iron
1 mg
Potassium
370 mg
Cholesterol
0 mg
Sodium
600 mg
Sugar
16 g
*Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
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How You’ll Make It
- Prepare the Jackfruit: Drain and rinse the canned jackfruit. Use your hands or two forks to shred the jackfruit, removing the seeds and tough core pieces. You should end up with shredded pieces resembling pulled pork.
- Sauté the Onion and Garlic: Heat the olive oil in a large skillet over medium heat. Add the thinly sliced onion and sauté for about 3-5 minutes until it starts to soften. Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
- Cook the Jackfruit: Add the shredded jackfruit to the skillet with the onions and garlic. Stir well and cook for 5-7 minutes, allowing it to slightly brown and get some texture.
- Add the Spices and BBQ Sauce: Stir in the chili powder, paprika, turmeric powder, black pepper, and salt to taste. Mix until the jackfruit is evenly coated with the spices. Pour in the BBQ sauce and stir to combine. Let it simmer on low heat for 10-15 minutes, allowing the jackfruit to soak up the flavors and become tender.
- Serve: Once the jackfruit is tender and flavorful, serve it on buns as a sandwich or as a topping for tacos, wraps, or salads.
Substituttions
BBQ Jackfruit Sandwich
Servings
2-3
Prep Time
10 min
Cook Time
20–25 min
Ingredients:
🌴 1 14 oz can jackfruit
🛢️ 1 tbsp olive oil
🧅 1 medium onion, thinly sliced
🧄 4 garlic cloves, minced
🥫 ¾ cup bbq sauce
🧂 1 tsp chili powder
🧂 1 tsp paprika
🧂 ½ tsp turmeric powder
🧂 ¼ tsp black pepper
🧂 salt to your taste
Features:
🥘 Meal Prep Friendly
🥡 Leftover Friendly
🫘 Soy-Free
Instructions:
- Prepare the Jackfruit: Drain and rinse the canned jackfruit. Use your hands or two forks to shred the jackfruit, removing the seeds and tough core pieces. You should end up with shredded pieces resembling pulled pork.
- Sauté the Onion and Garlic: Heat the olive oil in a large skillet over medium heat. Add the thinly sliced onion and sauté for about 3-5 minutes until it starts to soften. Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
- Cook the Jackfruit: Add the shredded jackfruit to the skillet with the onions and garlic. Stir well and cook for 5-7 minutes, allowing it to slightly brown and get some texture.
- Add the Spices and BBQ Sauce: Stir in the chili powder, paprika, turmeric powder, black pepper, and salt to taste. Mix until the jackfruit is evenly coated with the spices. Pour in the BBQ sauce and stir to combine. Let it simmer on low heat for 10-15 minutes, allowing the jackfruit to soak up the flavors and become tender.
- Serve: Once the jackfruit is tender and flavorful, serve it on buns as a sandwich or as a topping for tacos, wraps, or salads.
