Pulled Jackfruit Bowls
Try this Pulled jackfruit bowls recipe
Try this Pulled jackfruit bowls recipe
- 1 tbsp maple syrup
- 2 tbsp rice vinegar
- 1 tbsp rice vinegar
- 2 tsp toasted sesame oil
- 1 tsp maple syrup
- 1 carrot, julienned
- 2 cans x 400 g / 14 oz young (green) jackfruit in water
- 2 tbsp oil (i used peanut oil)
- 3 small shallots finely diced
- 4 cloves garlic finely diced
- 1 tbsp finely diced ginger adjust to taste
- 2 lemongrass stalks tender inner part finely diced (
- 1 tsp chinese five spice
- 60 ml / 1/4 cup veggie stock (or water)
- 45 ml – 60 ml / 3 tbsp – 4 tbsp ( 1/4 cup) tamari (for g
- 1-2 tbsp hoisin sauce
- small cucumber julienned
- small wedge of cabbage shredded thinly
- 4 radishes, cut into matchsticks
- 1 small spring onion thinly sliced
- fresh coriander leaves to garnish (optional)
- 1 tbsp tamari (for gf version) or soy sauce
- toasted sesame seeds to garnish (optional)
- Carbohydrate 3.67112099890542 g
- Cholesterol 0 mg
- Fat 18.110958506101 g
- Fiber 0.263199512422141 g
- Protein 0.111890972597592 g
- Saturated Fat 2.5872863309047 g
- Serving Size 1 1 Serving (48g)
- Sodium 2.5412436215627 mg
- Sugar 3.40792148648328 g
- Trans Fat 0.828521040166109 g
- Calories 177 calories
Step-by-step
- Drain both jackfruit tins. Cut the firm, pointy ends off each triangular piece of jackfruit (you can chop them finely and use them if you wish). Set aside.
- Heat up the oil in a medium, heavy-bottomed pan. Fry the shallots until softened. Add the garlic, ginger and lemongrass (if using). Fry off gently until soft and fragrant.
- Add the five spice mix and fry it off gently, stirring the whole time, for a minute or so.
- Now add in the prepared jackfruit along with the veggie stock (or water). Let it stew on a low heat until softened. Break up the pieces with the back of a wooden spoon so that the individual fibres separate more.
- Mix the remaining marinade ingredients in a small bowl and pour over the jackfruit.
- Simmer the mixture gently for another 10-15 minutes – until all the excess moisture cooks out. Allow the mixture to cool down. Place in the fridge overnight to intensify the flavour.
- Just before you are ready to assemble the bowls, set the oven to 200° C / 390° F fan function. Spread the jackfruit pieces on a baking paper-lined baking tray and brush them lightly with an extra tablespoon of hoisin sauce. Bake for about 20 minutes, until a little caramelised and browned around the edges.
- Place all the veggies, spring onions and chopped coriander in a mixing bowl.
- Mix the dressing ingredients in a small bowl.
- Toss in the dressing and sprinkle with toasted (and crushed in a pestle and mortar if you want to get more flavour out of them) sesame seeds.
- Serve the pulled jackfruit and slaw with a side of cooked brown rice.
My Delicious Pulled Jackfruit Bowls Adventure
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Weeknights are a whirlwind of school pick-ups, homework battles, and the ever-present demand for dinner. But I refuse to let this hectic pace compromise my commitment to nutritious eating. That’s where this Pulled Jackfruit Bowl recipe became my absolute lifesaver. It's quick to prepare, incredibly flavorful, and packed with wholesome ingredients.
The beauty of this recipe lies in its versatility. The jackfruit, with its surprisingly meaty texture, takes center stage, absorbing the rich flavors of the marinade beautifully. I love how easily it transforms from a humble canned ingredient into a satisfying and hearty meal. I’ve always been fascinated by the ability of food to transport us. This recipe does just that: a taste of something exotic, without the hassle of complex culinary skills or hours spent in the kitchen.
The slaw adds a refreshing crunch and a delightful burst of freshness that perfectly complements the savory jackfruit. The vibrant colors alone make this dish a feast for the eyes. And let’s not forget the simplicity of the assembly. The process of layering the jackfruit, slaw, and rice in individual bowls is not only aesthetically pleasing but also a satisfying experience. It allows for a touch of personal customization, enabling each family member to create a bowl that perfectly satisfies their taste preferences.
I started making this recipe after discovering jackfruit in my local Asian grocery store. It was a random purchase, driven more by curiosity than any specific plan, but it quickly became a staple in our weekly meal rotation. The ease of preparation was a game changer – I often prepare the jackfruit "pulled pork" a day ahead, making weeknight dinners a breeze. The marinade is packed with umami flavor; the tanginess of rice vinegar perfectly balances the sweetness of the maple syrup, creating a flavor profile that keeps our family coming back for more.
This recipe has become more than just a quick and easy weeknight meal. It's a testament to my personal culinary journey, a symbol of my ability to create something delicious and nourishing, even amidst the chaos of modern life. It's a reminder that taking care of myself and my family through food doesn't require hours of kitchen toil, but rather, a little creativity and a commitment to finding efficient and healthy solutions. The pulled jackfruit bowls offer a perfect balance of taste and convenience, proving that healthy eating doesn't have to be complicated.
One of the things I particularly appreciate about this recipe is how adaptable it is. Feel free to substitute different vegetables in the slaw based on your preferences and what’s in season. I’ve experimented with adding shredded carrots, bell peppers, and even edamame, and the results have been consistently excellent. The versatility of this dish makes it a perfect canvas for culinary experimentation. Don’t be afraid to tweak it and make it your own.
So, if you’re a busy individual seeking a delicious, healthy, and time-efficient meal, I highly recommend trying these pulled jackfruit bowls. They are not only a satisfying and nourishing meal but also a source of personal satisfaction. They represent my ability to create something special, even in the midst of a busy life. And the best part? The clean-up is minimal! This recipe is a win-win for anyone looking for a simple yet flavorful and healthy meal.
