BBQ JACKFRUIT WITH PEPPERS

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If you are new to plantbased eating, you may not have come across jackfruit yet but this BBQ jackfruit dish packs a punch of flavour. Jackfruit is a great ingredient for sweet or savoury dishes, especially as a replacement for shredded chicken or pork. In Ireland you can find it either in cans or pouches in most health food shops and larger supermarkets, and it should be drained and rinsed before use as it will be in a brine. Jackfruit is packed with fibre, helping your digestion, calcium and potassium. Click here to read more about the amazing benefits of jackfruit.

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The BBQ sauce for this dish is so versatile, I have given you quantities to make a little more - keep it in a jar in your fridge, use it as a marinade for tofu or tempeh, add it to baked beans or use it as a base for quick stir fries.

Why not serve the finished dish with a cashew garlic cream in lettuce boats or some heated wraps?

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SERVES 4-6

TIME: 30 minutes

INGREDIENTS

BBQ SAUCE (makes 300ml)

45ml vinegar
60g granulated sugar
70ml tamari sauce
50g tomato puree
1/2 tsp garlic granules
1/2 tsp onion granules
1 tsp liquid smoke
1/4 cup water

JACKFRUIT

2x 400g tins or 4x 200g pouches natural jackfruit
1 tbsp ground cumin
1 tbsp ground cardamom
1 tbsp smoked paprika
1 tbsp granulated sugar
1 tbsp coconut oil
1 red onion, sliced
1 garlic clove, minced
1 red & yellow pepper, cut into thin slices
1 small can of sweetcorn, drained
1/2 cup BBQ sauce

METHOD

1. Combine all the ingredients for the BBQ sauce in a small pot and heat gently. Stir to ensure all the ingredients are well combined, then set aside.
2. Rinse the jackfruit and pull the bigger pieces apart with your fingers. Press to remove as much of the water as possible. Place in a bowl and mix with the cumin, cardamom, paprika and sugar. Set aside.
3. Heat the coconut oil in a heavy based pan. Fry the onion and garlic, add the peppers. Keep at a low heat and stir regularly until the peppers are nicely softened without burning them, this can take up to 15 minutes.
4. Increase the heat. Add the jackfruit and stir well to combine everything. Heat through for 4-5 minutes, add the sweetcorn and BBQ sauce and mix well. Heat up for 5-6 minutes.
5. Serve with greens, on lettuce boats or with heated wraps.

NOTES
1. You can substitute Tamari sauce with soy sauce, just be mindful that it will be more salty so you may want to use a little less.
2. Let the BBQ sauce cool down, then store in a jar in your fridge or in the freezer.
3. The jackfruit dish will keep well in the fridge for a few days, heat up thoroughly before consumption.

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Why not pin this recipe to your Pinterest pinboard. And if you’re posting a photo of your completed dish on Instagram, be sure to tag @thenourishedbowl.

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