Lightly spiced with a rich smoky tomato sauce these pulled jackfruit rolls are the perfect plant based family meal or lunch time treat. To really develop the flavour make the mixture a day ahead then reheat when ready to serve. Here we served it in gluten free rolls but it is equally delicious in wraps or as a topping for baked potatoes. Jackfruit is a great source of fibre and protein and readily takes up the flavours of the sauce. Watch the video here to show you each step in the recipe.
Overview
Makes enough for 6-8 rolls
Preparation time: 15 minutes
Cooking time: 30 minutes
What’s Good About It?
This is a delicious recipe if you are looking to increase you intake of plant based foods. Perfect for the family and you can vary the spices according to taste. This is also delicious served in Tacos or wraps
- Drain and rinse the jackfruit and remove any tough parts. With a fork break up the jackfruit into shreds
- Heat the oil in a frying pan and saute the onion and garlic for 2-3 minutes
- Add the spices and stir to coat in the oil.
- Add the jackfruit and mix thoroughly. Add the remaining ingredients to the pan and stir.
- Simmer for 20 minutes to reduce the liquid and let the flavours develop.
- Serve in rolls with lettuce / coleslaw / mayo
Nutrition per roll 340kcal, Total Fat 17g of which saturates 1.9g, Carbohydrates 36g of which sugars 9.1g, Protein 6.7g, Fibre 7.1g
Did You Know?
Jackfruit is now widely available canned in supermarkets and can be purchased online as well.
Makes enough for 6-8 rolls
2 x 400g cans jackfruit, drained and rinsed.
1tbsp olive oil
1 small red onion, diced
2 cloves garlic, crushed
2tsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander
Pinch of chilli powder or cayenne pepper
½ teaspoon onion powder
½ teaspoon garlic powder
Salt and black pepper
2tbsp tamari soy sauce
250 g passata
2tbsp maple syrup
1tbsp apple cider vinegar
Salt and black pepper, to taste
To serve: GF seeded rolls
Coleslaw / red cabbage / Pickled Onion
Lettuce
Vegan Mayo