MinneSLOWta Recipe Week: Vegan BBQ Jackfruit

barbecue sauce

🥗Healthier: homemade barbecue sauce

💰Cheaper: ketchup + spices

Homemade sauce can reduce sugar and additives.

jackfruit

💰Cheaper: canned jackfruit

Canned jackfruit is often more accessible.

brown sugar

🥗Healthier: coconut sugar

💰Cheaper: white sugar

Coconut sugar has a lower glycemic index.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive.

Get your slow cooker out.

Caramelize the onions before cooking to add depth and a meaty flavor.

Use canned jackfruit, preferably young and unripe, to avoid sweetness.

Remove jackfruit from the liquid, squish it with a fork to create a pulled pork texture.

Broil the jackfruit to create texture; you can also use a hot oven with a high fan.

After broiling, add the jackfruit back to the slow cooker with the caramelized onions.

Incorporate some of the leftover vegetables from the slow cooker to control the consistency.

Add residual sauce to the jackfruit mixture, ensuring it's not too soupy.

Let the dish sit overnight for flavors to meld, and remove any hard fat cap that forms.

Serve on a pretzel bun or with sides of your choice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary