Spicy BBQ Jackfruit Tacos
Now this is something I've been wanting to try for quite some time and finally just bit the bullet and did it! I had no idea how to prepare or cook jackfruit but I gave it try and turns out, its delicious and super easy!
But before we begin, here's some background so you can appreciate this meal just a bit more:) Jackfruit is a huge tree that grows as high as 30 meters, larger than mango, and it is believed to be indigenous to the Southwestern rain forests of India. Today, it is widely cultivated in the tropical regions of the Indian subcontinent, Thailand, Malaysia, Indonesia and Brazil for its fruit, seeds, and wood. The tree grows best in tropical humid and rainy climates but rarely survives cold and frosty conditions.
Jackfruit is absolutely one of a kind tropical fruit recognized for its unique shape, and size. It is rich in energy, dietary fiber, minerals, and vitamins and free from saturated fats or cholesterol; fitting it into one of the healthy treats to relish! Here are just a few reasons why it should be part of your diet:
- It is a vitamin C food that contains many other antioxidants and cancer-fighting phytonutrients, including lignans, isoflavones and saponins.
- One cup of jackfruit contains 15 percent of the daily recommended value of magnesium, making it a great choice to add to your diet, especially since magnesium can help reduce the risk of many diseases, such as high blood pressure, diabetes and heart disease, in addition to helping provide strong bones.
- This robust fruit contains a healthy dose of vitamin B6. Vitamin B6 falls into a category along with folic acid and vitamin B12 that may help reduce heart disease.
- Jackfruit may be a great choice for anyone suffering from constipation or issues with digestion. The seeds contain a good portion of dietary fiber, and as we know, high-fiber foods are great because they not only help with constipation, but they help fill you up, which may contribute to weight loss.
- It contains calcium, which may help reduce the risk of osteoporosis
One cup of raw, sliced, fresh jackfruit contains about: (7)
- 155 calories
- 39.6 grams carbohydrates
- 2.4 grams protein
- 0.5 gram fat
- 2.6 grams fiber
- 11.1 milligrams vitamin C (18 percent DV)
- 0.3 milligrams manganese (16 percent DV)
- 0.3 milligram copper (15 percent DV)
- 61.1 milligrams magnesium (15 percent DV)
- 500 milligrams potassium (14 percent DV)
- 0.2 milligram riboflavin (11 percent DV)
- 490 IU vitamin A (10 percent DV)
- 0.2 milligram vitamin B6 (9 percent DV)
- 23.1 micrograms folate (6 percent DV)
- 56.1 milligrams calcium (6 percent DV)
- 1 milligram iron (6 percent DV)
- 59.4 milligrams phosphorus (6 percent DV)
- 0.7 milligram zinc (5 percent DV)
How to Prepare and Buy Jackfruit
This amazing fruit can be found fresh or canned. Of course, if choosing canned jackfruit, make sure there aren’t any added sugars or preservatives. Instead look for young jackfruit found in water and brine.
I've never purchased it fresh, but if you have it available to you, make sure to get a ripe jackfruit. To do this, look for yellowish skin with spikes that have softened. Just apply gentle pressure to make sure it gives a little. Another sign that it’s ready to eat is its musky fragrance, which should be rather distinctive. You can also buy one that’s green and firm and allow it to sit in a window or on your counter until it has reached the recommended ripeness.
Jackfruit can pretty much take on whatever flavor you want it to have. In fact, many vegans use jackfruit as a meat substitute since it contains a “pulled pork-like” consistency.
Fresh jackfruit is definitely worth trying by itself, but if that doesn’t do much for you, try adding jackfruit to your favorite dishes. The texture of jackfruit reminds me of chicken — and pork for some, and many times used as a meat substitute.
Meanwhile, I’m beginning to find jackfruit in even certain products in my local food stores, such as canned jackfruit at Trader Joe's!
Jackfruit can be added to so many different recipes. That's why today, I'm showing you one way of many to use it! Now it may not look like the prettiest or most delicious food, but I promise you its worth a try! As a non-meat eater for more than 15 years I can't believe this was the first time this recipe came up, but either way I'm always learning and always sharing, so here goes!
- 1 can Trader Joe's Jackfruit in brine
- 1/2 onion
- 2 tbsp olive oil
- 1 tsp salt
- 1 clove garlic
- 1 tsp pepper
- 1 fresh lime
- 1/4 cup Trader Joe's Organic Siracha & Roasted Garlic BBQ Sauce (if you don't have this siracha is fine to use alone) or Annie's (link to it on Thrive Market) makes a great Organic BBQ sauce that's not packed with sugar. You can also make your own here.
- 1 tsp taco seasoning or I used Mexican Fiesta Seasoning from Whole Foods or I've linked it here to Amazon
- * optional 1-2 jalepeno peppers
Kale Salad Mixture:
- 2 cups kale (chopped, rinsed with stems removed)
- 1/2 lime
- 1 shredded carrot
- 1 tsp sea salt
1.) Remove jackfruit from brine and rinse in colander with water and set aside. Prepare your kale salad at the same time and set aside. Make sure to massage the kale with the oil, lime and salt for about 3 minutes to ensure its absorbs and leaves look hydrated and soft.
2.) Cut and prepare your onions, garlic & peppers set aside. Make sure to remove the seeds - these are super spicy and you want to make sure to WASH your hands before touching anything else!
3.) Take your jackfruit and start smashing or tearing with fingers to create a "pulled pork-like" consistency. Add to bowl and set aside.
4.) start by sauteing your onions, garlic and peppers in the pan until you see the onions are golden brown. Add your jackfruit and let saute for about 5 minutes.
5.) Add in your sauce, seasonings and fresh squeezed lime (1/2 lime)
Place your kale mixture on your tortilla followed by the jackfruit mixture. Squeeze a fresh lime and top with your favorite salsa and avocado! Enjoy!
Sources for Jackfruit Stats:// https://www.healthline.com/nutrition/jackfruit-benefits/https://www.doctoroz.com/gallery/4-surprising-health-benefits-jackfruit-plus-what-do-it/https://www.naturalfoodseries.com/11-benefits-jackfruit/https://draxe.com/jackfruit/