It has taken me forever to jump on the jackfruit bandwagon. I had it for the first time in LA when my step-mother ordered jackfruit “fish” tacos at Sage Oganic Vegan Bistro. Just a few weeks ago my husband had the jackfruit reuben at FüD. But, truthfully, it took a reader email to encourage me to try jackfruit myself. She asked if I had ever cooked with jackfruit (no) and would I mind trying it in the pressure cooker and let her know how it works?
Martie, this is for you!
Jackfruit is, well, a fruit. It’s flesh is very meaty and, when cooked, it shreds, so it’s become a darling among vegans who remember pulled pork sandwiches but now know that pigs are friends, not food. Vegan versions of “pulled pork” sandwiches with jackfruit abound on the interwebs.
I bought canned jackfruit, packed in water (NOT syrup), from an Asian market.
The jackfruit is pre-cut and not in a brine so I did nothing but rinse and drain the jackfruit before adding it to the pressure cooker.
I started to mix and match ingredients from a couple of my barbecue sauce recipes. Since the idea behind this recipe is to emulate “pulled pork” I used whole mustard seeds, instead of ground mustard, because it is commonly used to season cooked meat. The combination of the whole mustard seeds and cayenne pepper make this a very spicy dish.
BBQ Pulled Jackfruit
by JL Fields at JL goes Vegan
- 1 tsp avocado oil (or extra virgin olive oil)
- 1/4 cup onion, minced
- 3 cloves garlic, minced
- 1 17-ounce can jackfruit, packed in water (NOT syrup)
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon yellow mustard seeds
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt (use more or less, to taste)
- 3 tablespoons tomato paste
- 1 teaspoon apple cider vinegar
- 1 teaspoon vegan Worcestershire sauce
- 1/4 – 1/2 cup filtered water
- 1 tablespoon date syrup (or maple syrup)
Pressure Cooker Instructions
- Heat avocado oil on medium-high heat in an uncovered pressure cooker.
- Saute onion and garlic for just a few minutes.
- Add jackfruit and all remaining ingredients, stir, and lock the pressure cooker lid in place.
- Bring to pressure.
- Cook at pressure for 10 minutes.
- Allow for a natural release.
- Remove the pressure cooker lid, away from you.
- Stir the jackfruit and sauce well and begin to use your spoon, or a fork, to pull pieces into shreds. This should be very easy to do with your spoon.
Suggested Slow Cooker Instructions (with my thanks to Ambur)
- Mix all ingredients, except oil and jackfruit, in a bowl.
- Add oil to the slow cooker, the add the jackfruit.
- Pour the BBQ sauce over the jack fruit, coating it well.
- Cover and slow cook on low for 3 – 4 hours.
- NOTE: I have not tested these suggested slow cooker instructions – you may need to keep an eye on it to ensure there is enough liquid.
One can of jack fruit makes enough for four hearty sandwiches.
As I said, this is very spicy but my husband and I love hot and spicy (you are so naughty!) so we served the BBQ Pulled Jackfruit on avocado to add a cooling element to the sandwich. If you prefer something less spicy, reduce the amount of cayenne pepper and/or whole mustard seeds.
So, come on, I know you’ve done it. How have you used jackfruit?