BEAUTY IN THE FRIDGE

Slow Cooker BBQ Jackfruit Sandwich With Pineapple Slaw

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bbq jackfruit sandwich

Mike Garten

Doused in a homemade sauce, slow-cooked until tender, and served on rolls with an avocado and pineapple slaw, BBQ jackfruit is the ultimate vegan recipe that would turn even the biggest meat lover into a convert.

So, what does jackfruit taste like? The tropical superfruit is like a banana-mango-pear hybrid (yum, right?). It can be dried or juiced, and its seeds can be turned into flour. Its texture when cooked resembles that of pulled pork, making it a vegan-friendly swap for epic tacos or tasty sliders. While it packs the same caloric punch as pork shoulder, it’s low in fat and chock-full of fiber, potassium and vitamin C, making it a winning healthy vegetarian recipe.

Plus, jackfruit is easy to make. In just 3 steps, you’ll have an incredible slow-cooker recipe that tastes way more complex than it actually is. Just be sure to buy young, green jackfruit in brine or water (not syrup), which is key to achieving the right texture and flavor. Here’s how it’s done:

  1. Make the sauce in the slow cooker, then add the jackfruit and cook until very tender
  2. Meanwhile, make the pineapple slaw with onions, pineapple, lime, and agave nectar
  3. Shred the jackfruit and serve on top of rolls with avocado and pineapple slaw. Dig in!

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Yields: 8 servings

Total Time: 3 hours 55 mins

1

8-oz can tomato sauce

2 tbsp.

packed brown sugar

2 tbsp.

molasses

1 tbsp.

chili powder

Kosher salt and pepper

2

large cloves garlic

2

small red onions

2

14-oz cans young, green jackfruit in brine or water (not syrup), rinsed

2 tbsp.

fresh lime juice

1 tsp.

agave nectar

1/4

small ripe pineapple, peeled, cored and cut into matchsticks

1 c.

fresh cilantro leaves

12

small slider buns, split

Sliced avocado

  1. In a slow cooker, combine tomato sauce, sugar, molasses, chili powder, 3/4 cup water, and 1/2 teaspoon salt. Finely chop garlic and 1 3/4 onions and stir into sauce along with jackfruit. Cover and cook on High until very tender, 3 to 4 hours.
  2. Ten minutes before serving, whisk together lime juice, agave nectar, and 1/4 teaspoon each salt and pepper. Thinly slice remaining onion quarter and toss with lime juice mixture.
  3. Using two forks, gently break up jackfruit. Toss onion with pineapple and fold in cilantro. Divide jackfruit among rolls and top with avocado and pineapple slaw.

TRIED & TESTED: No time to pull out the slow cooker? Upton’s Naturals’ Bar-B-Que Jackfruit is pre-sauced and ready in 10 minutes.

NUTRITIONAL INFORMATION (per serving): About 270 calories, 8 g fat (0.5 g saturated), 8 g protein, 665 mg sodium, 50 g carbohydrates, 5 g fiber

Did you make this recipe? Comment below!

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