Jackfruit has become popular over recent years, especially amongst vegans. The appearance and texture is not dissimilar to meat dishes such as “pulled pork” and can be adapted to a range a dishes from curries to tacos. Its versatility is largely due to they way in which chosen flavour are easily adopted, allowing endless scope for creativity. In this post ‘3 ways with Jackfruit’ we demonstrate just how versatile this ingredient can be!
Nutritionally, jackfruit is low in calories and higher in protein than most fruits (yielding approximately 3g per cup). It contains an array of essential nutrients, including Vitamins A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin) and C; as well as minerals, iron, zinc, calcium, magnesium and potassium.
In addition, a number of antioxidant phytonutrients have been identified in Jackfruit, with reported applications from cancer prevention to anti-ageing. The high fibre content also contributes to healthy gut flora and blood sugar regulation.
For our jackfruit recipes, we use Amazonia Tender Jack. Amazonia Tender Jack is made from organically grown Jackfruit hand harvested from abundant food forests across the ‘Land of Jack’. This cultivation helps to keep these forests standing and provides an ethical, nourishing food source. They have a range of flavours including smokey BBQ, Teriyaki, Curry and Original.
3 ways with Jackfruit #1
Jackfruit Nachos
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Ingredients
- Serves 2
2 tbsp olive oil
1/2 bunch shallots, chopped
1 tbsp fresh ginger, grated
1 tbsp tamari
2 tbsp fresh lime juice (+ 1 tbsp extra for the guacamole)
300 grams Amazonia Tender Jack pulled jackfruit
280 grams organic blue corn chips
1 avocado
1/2 tsp chilli flakes
30 grams fresh rocket leaves
30 grams organic cheddar cheese (or vegan cheese)
30 grams red cabbage, shredded
80 grams cherry tomatoes, halved
Broccoli sprouts, to garnish
Directions
- Gently heat olive oil in a heavy based pan on stove top.
- Add shallots and sauté for approximately 5 minutes.
- Add ginger, tamari, lime juice and pulled jackfruit. Using tongs, gently pull apart jackfruit and gently stir.
- Cook on low heat for approx. 15 minutes.
- Meanwhile, prepare guacamole. Combine avocado, lime juice and chilli flakes in a small mixing bowl and use a fork to mix.
- Arrange nachos on serving tray/platter and spoon over spiced jackfruit mix. Finish with guacamole, rocket, cheese, tomatoes, cabbage and sprouts.
3 ways with Jackfruit #2
Jackfruit Betel Leaves
Ingredients
- Serves 6 (starter)
12 betel leaves
1 tbsp sesame oil
1/2 bunch shallots, chopped
1 small red chilli, finely chopped
1 tbsp freshly grated ginger
30 grams peanut butter (or hulled tahini to make nut free)
300 grams Amazonia Tender Jack original pulled jackfruit
Directions
- Heat oil in heavy based pan.
- Add shallots and sauté for approximately 5 minutes.
- Add chilli, ginger, peanut butter. Mix well and then add jackfruit.
- Cook over low-medium heat for approximately 15 minutes, use tongs to gently pull apart jackfruit. Allow to cool.
- Arrange betel leaves on serving platter. Place a small amount of jackfruit mix on each leaf.
- Garnish with fresh lime, peanuts and sprouts.
3 ways with Jackfruit #3
Spiced Jackfruit Curry
Ingredients
- Serves 2
300 grams Amazonia Tender Jack curry pulled jackfruit
3/4 cup cooked brown rice
1 small red chilli, finely chopped
1/4 cup roasted pepitas
- Dairy free tzatziki
1/2 cup coconut yoghurt
1 cucumber, finely chopped
1 tbsp lemon juice
1/2 tbsp olive oil
Salt and pepper
1 tbsp finely chopped dill
Directions
- Firstly, prepare tzatziki. Combine all ingredients in a mixing bowl and gently mix using a wooden spoon.
- Empty contents of Amazonia Tender Jack curry mix into a non-stick saucepan and gently cook for approx. 10 minutes.
- Add water as required to prevent jackfruit from sticking to the pan.
- Arrange brown rice on plates and top with pulled jackfruit curry.
- Garnish with chilli, pepitas and tzatziki sauce.
