Jackfruit BBQ Sandwich




Vegan I Gluten Free Serves: 6 sandwiches

Time: 25 minutes


2 tbsp. olive oil

1 yellow onion, chopped

2 cloves garlic, minced

2 cans jackfruit, drained & rinsed

1/4 cup vegetable broth

1/4 cup water

1 tbsp. coconut sugar

2 tbsp. apple cider vinegar

2 tbsp. organic ketchup

1 tbsp. white vinegar

1 tbsp. red wine vinegar

1/2 tbsp. dijon mustard

1 tsp. cumin

1/2 tsp. onion powder

1/2 tsp. paprika

1/2 tsp. chili powder

1/4 tsp. red pepper flakes

1/4 tsp. cayenne pepper

1/2 tsp. salt


Sandwich:

6 Ezekiel burger buns, or gluten free alternative*

1/2 pineapple, sliced thinly

2 avocados, sliced

Leafy greens

Heat 2 tbsp. olive oil over medium-high heat, until hot but not smoking. Add the onion and garlic, sautéing for 3-5 minutes, until just beginning to brown. Add in the jackfruit, and remaining ingredients and spices. Using a fork or potato masher, break the jackfruit into shreds. Add more water or broth slowly if it appears dry. Lower the heat to medium and cook, uncovered for 12-15 minutes. Adding more liquid as it cooks if it dries out. Stir occasionally to blend flavors.

Toast the buns until golden brown. Cut the pineapple and set aside. Wash and pat dry the lettuce leaves. When the "BBQ" is ready, assemble the buns with the jackfruit, pineapple slice, lettuce leaf, and top with avocado slices! Enjoy!


Store leftover BBQ in the fridge for 2-4 days.

*Note: You can skip the bun and serve the BBQ along with a side of veggie baked beans, slaw, or any vegetable.


Health Tip: Jackfruit is a great "meat" alternative. It is like tofu in that it takes on the flavor that you cook it with, making it very versatile. It is made up of vitamins, minerals, antioxidants and fiber. Bodily benefits include strengthened immune system, regulated blood pressure, improved digestion, cancer prevention, and so much more!



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