20-Minute BBQ Jackfruit Sandwiches
User Reviews
5
20-Minute BBQ Jackfruit Sandwiches
Description
The 20-Minute BBQ Jackfruit Sandwiches recipe uses canned young green jackfruit, which is shredded by hand to create a pulled texture. Sautéed onions and bell peppers provide a tender base, while the jackfruit softens and absorbs the barbecue sauce during cooking. The sandwich combines the sweet and smoky notes of barbecue with the fresh crunch of red cabbage. The quick stovetop method keeps preparation efficient and flavorful without frying or baking. As a filling, this jackfruit mixture is moist and satisfying, providing a vegetarian alternative to traditional pulled pork sandwiches.
Once cooked, the barbecue jackfruit is piled onto bread or buns with shredded red cabbage, adding texture contrast and freshness. This makes an accessible sandwich that can be enjoyed for lunch or dinner without requiring long marination or cooking times.
To enhance crispiness, the jackfruit can be seared or baked after cooking, but the recipe works well as is. Using young green jackfruit in water ensures the right tartness and texture, while ripe or syrup-packed jackfruit would be too sweet. Leftovers develop deeper flavor when refrigerated overnight.
Ingredients
- 1 teaspoon vegetable oil
- ½ small yellow onion diced
- ½ small green bell pepper diced
- 15 ounces jackfruit drained, canned
- ¼ to ½ cup barbecue sauce depending on your sauce preference
- 4 bread or buns
- red cabbage shredded
Instructions
- Using your fingers, shred the jackfruit and remove any tough pieces.
- In a large pan over medium-high heat, heat the oil. Once heated, add the onion and bell pepper and saute until they become tender, about 3 to 4 minutes.
- Add in the jackfruit and cook for 8 to 10 minutes, adding the BBQ sauce halfway through.
- Serve ¼ of the prepared jackfruit onto each bun half or bread slice topped with the red cabbage and another slice of bread or bun.
Notes
- Use young green jackfruit canned in water or brine, rinsed well, for best texture and flavor; avoid ripe or syrup-packed jackfruit.
- To achieve crispier jackfruit, allow it to sear undisturbed in the pan or spread cooked jackfruit on a baking sheet and bake at 400°F (200°C) for 15 to 20 minutes.
- This sandwich filling can be made in advance and tastes better the next day as flavors meld.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 492 kcal
% Daily Value*
| Calories | 492kcal | 25% |
| Carbohydrates | 107g | 36% |
| Protein | 16g | 32% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Sodium | 631mg | 26% |
| Potassium | 1781mg | 38% |
| Fiber | 17g | 68% |
| Sugar | 34g | 68% |
| Vitamin A | 7100IU | 142% |
| Vitamin C | 368mg | 409% |
| Calcium | 409mg | 41% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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