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High Protein Pulled Jackfruit Sandwich

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2

Ingredients

  • 1 can young green jackfruit in water or brine NOT the sweetened type in syrup
  • 1/2 medium onion
  • 2 cloves garlic
  • 1/2 cup TVP (textured soy protein)
  • 1/2 cup water
  • 1 tsp cumin
  • 1/2 tsp chilli powder
  • 1/4 tsp smoked paprika
  • dash salt
  • 4 slices whole wheat bread
  • 1/2 cup sauerkraut optional
  • 1/2 cup bean sprouts optional

BBQ sauce (you can use your favourite bbq sauce or make this recipe)

  • 3 tbsp tomato paste or ketchup
  • 1 tbsp maple syrup
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp soy sauce
  • 1/8 tsp liquid smoke
  • 1/4 tsp garlic powder
  • 1/2 tsp chilli powder
  • 1/4 tsp smoked paprika

Instructions

  • Tear apart the pieces of jackfruit into smaller strands to resemble something like pulled pork - I find that using my fingers works the best for this.
  • Dice onion and garlic. Add to frying pan with a splash of water, fry on medium heat until translucent.
  • Add jackfruit to onion and garlic, along with another splash of water so they don't stick. Cover with a lid and cook while you make the sauce.
  • Make BBQ sauce - Combine all sauce ingredients in a medium bowl and mix well to combine.
  • Add the TVP and 1/2 cup water to the jackfruit along with the spices. Mix and cook about 5 minutes.
  • Add BBQ sauce to jackfruit, mix and cook on medium-low with the lid for ~10 minutes or until jackfruit is tender, mix often to prevent sticking.
  • Toast your bread if you wish, and assemble. Add sauerkraut, bean sprouts and any other toppings you'd like. Enjoy!