Cancer Center Cooks: Jackfruit Sandwiches
Our recent cooking class explored jackfruit—a very large fruit that grows in tropical climates and tastes like a combination of apples, pineapples, mangoes and bananas. Typically, it’s used as a dessert or main entrée and is a favorite for vegetarians to use as a meat alternative. In fact, it tastes like pulled pork when spices are added!
Most fruit has little to no protein, but jackfruit has three grams of protein per cup. The fruit contains almost every vitamin and mineral crucial to maintaining good health, including:
- Vitamin C: Decreases inflammation
- Carotenoids: Lowers inflammation and reduces risk of chronic diseases
- Flavanones: Contains anti-inflammatory properties that may help lower blood pressure, blood sugar and cholesterol
Jackfruit can grow up to 80 pounds and can be purchased in most Asian grocery stores in Montgomery County.
- Two 14-ounce cans green jackfruit in brine (not syrup)
- 1 Tablespoon extra-virgin olive oil
- ¼ teaspoon Spanish smoked paprika
- 1 cup vegan barbecue sauce
- 3 cups thinly shredded green cabbage
- ½ cup chopped roasted unsalted peanuts
- 1 garlic clove (minced)
- 3 Tablespoons vegan mayonnaise
- 1 Tablespoon apple cider vinegar
- ¼ teaspoon kosher salt
- Pinch freshly ground black pepper
- 4 hamburger buns (lightly toasted)
- Drain and rinse the jackfruit. Pick out and discard any seeds. Using a fork or your fingers, shred the jackfruit.
- Pour the oil into a large skillet over medium heat. When it shimmers, add the jackfruit and cook until its moisture evaporates, and the jackfruit starts to lightly brown, approximately 5 minutes.
- Stir in the smoked paprika, if using, and cook until fragrant, 1 minute.
- Stir in the barbecue sauce and cook until the sauce thickens and reduces, approximately 4 minutes.
- To make the slaw, in a mixing bowl combine the shredded cabbage, peanuts, garlic, mayo, vinegar, salt and pepper and toss to evenly coat the cabbage.
- Divide the sauced jackfruit among the buns and top with the slaw. Serve while hot.