BBQ Jack Sandwiches
Robin says, "Look for canned water-packed jackfruit in Asian markets or well-stocked supermarkets (do not get the kind packed in syrup). If jackfruit is unavailable, substitute your choice of chopped seitan, steamed crumbled tempeh, chopped mushrooms, or reconstituted TVP or Soy Curls.~This recipe first appeared in the cookbook, Cook the Pantry: Vegan Pantry-to-Plate Recipes in 20 Minutes (or Less!). Recipe reprinted with permission from Robin Roberson and Vegan Heritage Press.
Servings: 4
Calories: 328kcal
Ingredients
- 1 tablespoon olive oil
- 1 can (16-ounce) water-packed canned jackfruit drained and shredded or thinly sliced
- 1 can (4-ounce) chopped mild or hot green chiles drained
- 1 cup barbecue sauce
- 1 tablespoon tamari
- 2 teaspoons prepared yellow mustard
- ½ teaspoon smoked paprika
- ½ teaspoon liquid smoke
- ½ teaspoon onion powder
- Salt and ground black pepper
- 4 sandwich rolls split and toasted
Instructions
- Heat the oil in a saucepan over medium heat.
- Add the jackfruit and chiles and cook, stirring, for 3 minutes.
- Stir in the barbecue sauce, tamari, mustard, paprika, liquid smoke, onion powder, and salt and pepper to taste.
- Cook, stirring occasionally, to heat through and blend the flavors, about 8 minutes.
- Mix well, adding a little water if the mixture is too dry.
- Taste and adjust seasonings, if needed.
- When ready to serve, spoon the mixture onto the rolls and serve hot.
Notes
Notes from Jenn/Veggie Inspired
~ Be sure to use canned young (unripe) jackfruit in water or brine. Drain and rinse it well then pat it dry. Do not use canned jackfruit in syrup or fresh ripe jackfruit.
~ I prefer the edges of the jackfruit to be a bit caramelized. To do this, use a large nonstick skillet and sauté the jackfruit for about 8 to 10 minutes until the moisture is cooked out, stirring occasionally.
~ If you like spicy heat, use hot diced green chiles. For a more subtle heat, use mild diced green chiles.
~ Toast the buns for a nice texture contrast and to prevent the buns from getting soggy from the saucy sandwich filling.
~ This recipe can easily be doubled and it freezes well!
Nutrition
Calories: 328kcal | Carbohydrates: 59g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1257mg | Potassium: 171mg | Fiber: 4g | Sugar: 26g | Vitamin A: 450IU | Vitamin C: 5.8mg | Calcium: 230mg | Iron: 2.5mg