September 2016 Issue

Vegetarian BBQ Pulled Jackfruit


1 20 oz-can young green jackfruit in brine (do not use fresh or sweetened)

3-4 cloves garlic, minced

1⁄2 onion, diced

1 T canola oil

1 c BBQ sauce (lower sodium)


1. Rinse jackfruit in a colander and drain.

2. In a large saucepan on medium-high, brown garlic and onion in oil for three minutes. Add jackfruit, and sauté for 30 minutes, stirring often.

3. As jackfruit browns, start breaking it up with a spoon to give the ‘pulled’ texture. Stir in BBQ sauce, cover and reduce heat to low. Cook for 2-3 hours, adding small amounts of water when needed to prevent sticking.

4. Remove from heat, let cool, and place in refrigerator overnight. The next day, reheat and serve in a bun with shredded cabbage or coleslaw.

Serves 4

Nutrition Information Per Serving: 253 calories, 4 grams (g) fat, 403 milligrams sodium, 56 g carbohydrate, 3 g fiber, 2 g protein.

Recipe adapted courtesy of Paul Tourkin, JD