Angela Dennison, registered dietitian with Wellness House, stopped by WGN studios in Chicago to share a recipe for Vegan BBQ Jackfruit Sandwiches. Plant-based eating has been shown to combat cancer. Jackfruit is a popular fruit among vegans, as it tastes just like pulled pork. The fruit comes from southeast Asia.
BBQ Jackfruit Sandwiches Recipe
Ingredients:
2 20-Ounce cans of green Jackfruit, packed in water
2 medium shallots, diced
1 teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon chili powder
¼ teaspoon black pepper
¼ teaspoon liquid smoke (optional)
1 cup of BBQ sauce + more for topping
2 Tablespoons avocado oil
4 Whole Grain Buns
Optional Toppings:
Pickles, Coleslaw, Pickled Onions, Tomatoes, Jalapenos, Sliced Red Pepper, Slice of grilled pineapple
Directions:
- Wash the outside of the cans of Jackfruit prior to opening
- Drain and rinse Jackfruit in a colander; allow to dry either by air or patting with paper towel
- Cut the core portion of the Jackfruit off the individual pieces and discard
- Dice shallots
- Place avocado oil in your pain and warm on medium heat
- Place shallots and Jackfruit into your warm pan and allow to cook for 5 minutes
- Add garlic powder, smoked paprika, chili powder, black pepper and allow to cook for another 2 minutes
- Add BBQ sauce, reduce to medium-low heat and allow to cook for 20-30 minutes
- As the Jackfruit is cooking, the texture will be begin to soften. Use two forks to shred the Jackfruit
- Before taking the Jackfruit off the heat, add the liquid smoke and stir to coat, cook for 1-2 more minutes
- Enjoy on a whole grain bun with your topping of choice!