Hey there, busy ladies! Do you ever find yourself rushing around in the morning, trying to get ready for work while also trying to pack a lunch that’s both filling and healthy? Or maybe you’re in charge of feeding your family every night, but you’re tired of the same old recipes that take forever to make. Well, let me introduce you to my latest obsession: Vegan BBQ Pulled “Pork” Sandwiches.
Before you start thinking, “I’m not vegan; I don’t want to eat fake meat,” hear me out. This recipe is made with jackfruit, a fruit native to Southeast Asia that has a meat-like texture when cooked. It’s also packed with fiber, vitamins, and minerals, so it’s a healthy alternative to traditional pulled pork.
Jackfruit is a large, tropical fruit that is native to Southeast Asia. It’s the largest tree-borne fruit in the world, and it can weigh up to 100 pounds! When ripe, jackfruit has a sweet, tropical flavor and a fragrant aroma. However, when unripe, jackfruit has a neutral flavor and a meaty, fibrous texture, making it an excellent meat substitute.
Jackfruit is a great source of fiber, which is important for digestive health. It’s also packed with vitamins and minerals, including vitamin C, potassium, and magnesium. In fact, one cup of jackfruit contains almost 25% of your daily recommended intake of vitamin C! Additionally, jackfruit is low in calories and fat, making it a healthy alternative to meat.
In recent years, jackfruit has become a popular meat substitute for vegans and vegetarians. Its meaty texture and neutral flavor make it a versatile ingredient that can be used in a variety of dishes, from tacos to burgers to stir-fries. It’s also a great source of protein, with one cup of jackfruit containing about 3 grams of protein.
One of the benefits of using jackfruit as a meat substitute is that it’s a sustainable and eco-friendly option. It requires less water and land to grow than traditional meat and produces fewer greenhouse gas emissions. A single-ingredient meat substitute like jackfruit offers less opportunity for allergic reactions or cross-contamination than a processed, packaged analog. It is naturally soy-free and gluten-free. It has a meatier texture and is quicker to cook than beans. Plus, it’s a great way to add variety to your diet and try new flavors and textures. If you haven’t tried it yet, I highly recommend giving it a try!
Here’s how it works: you’ll need two cans of jackfruit in brine, which you’ll rinse and drain before shredding by hand. Then, add tomato paste, apple cider vinegar, liquid smoke, maple syrup, smoked paprika, garlic powder, salt, pepper, ketchup, and brown sugar to a gallon-sized freezer bag. Stir everything together, add the jackfruit, remove the air from the bag, and freeze until you’re ready to use it. That’s it!
This delicious BBQ sauce is sweet, tangy, and smoky, and the jackfruit has a wonderful meaty texture that will satisfy your cravings for something hearty.
- 1.9998 can (20 oz per can) jackfruit in brine rinsed, drained, and slightly shredded by hand while removing cores and any hard bits
- 1.9998 can (6oz per can) tomato paste
- 0.4998 cup apple cider vinegar
- 0.4998 tsp liquid smoke
- 0.2502 cup maple syrup
- 1.0002 tsp smoked paprika
- 1.0002 tsp garlic powder
- 0.4998 tsp salt
- 0.2502 tsp black pepper freshly cracked
- 0.4998 cup ketchup
- 1.0002 tbsp brown sugar
- 0.4998 cup water (added on day of cooking)
- 6 burger buns (added on day of cooking) your choice
1) Label your gallon-sized freezer bag. Make sure to include name, instructions, and a use-by date (I recommend 90 days after prep date).
2) Add all of the ingredients (except for the water) to a freezer bag. Stir gently to combine.
3) Remove air, seal, and freeze.
Crockpot Instructions:
-Thaw the freezer meal overnight in the fridge.
-Transfer the contents into Crockpot.
-From thawed, add the water, then stir to combine.
-Cook on low for 5 to 6 hours, stirring occasionally. See “TIP”
Instant Pot Instructions:
-Thaw the freezer meal overnight in the fridge.
-From thawed, add the water, then stir to combine.
-Pressure cook on high for 5 minutes, natural release for 10 minutes. See “TIP”
TIP: Warm the burger buns and divide the pulled “pork” between the 6 buns. Serve with a prepared coleslaw or make a quick one by combining 1 tbsp vegan mayo, 2 cups finely chopped green cabbage, 1 grated carrot, and salt and pepper to taste. Add some lettuce and tomato slices to your sandwich if desired.
We have tested this recipe for a serving size of 6. If you are cooking for less than 6 people, decrease the amount of liquid and the cook time. If you are cooking for more than 6 people, increase the amount of liquid and the cook time. Do this and your meals will NEVER turn out dry or mushy. Happy Cooking!
