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20-Minute BBQ Jackfruit Sandwiches
Make quick, hearty BBQ jackfruit sandwiches with smoky-sweet BBQ jackfruit ‘pulled pork’ and shredded cabbage—a satisfying, budget-friendly, vegan meal perfect for lunch or dinner!
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 servings
Calories: 492 kcal
Course:
Lunch , Dinner
Cuisine:
American
Ingredients
- 1 teaspoon of vegetable oil
- ½ small yellow onion diced
- ½ small green bell pepper diced
- 15 ounces of canned jackfruit drained
- ¼ to ½ cup of BBQ Sauce (depending on your sauce preference)
- 4 buns or 8 slices of bread
- shredded red cabbage
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.
Cup of Yum
Notes
- Use the right jackfruit: Use young green jackfruit in water (or brine if rinsed thoroughly) for the correct flavor/texture. Ripe jackfruit or jackfruit in syrup will be too sweet.
- For crispier jackfruit: Let it cook undisturbed for a while to sear. Alternatively, spread the cooked BBQ jackfruit across a pan and bake at 400F/200C for 15-20 minutes.
- Make it in advance: This vegan pulled pork will taste even better on day two once the flavors have a chance to meld.
Nutrition Information
Calories
492kcal
(25%)
Carbohydrates
107g
(36%)
Protein
16g
(32%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Trans Fat
0.02g
Sodium
631mg
(26%)
Potassium
1781mg
(51%)
Fiber
17g
(68%)
Sugar
34g
(68%)
Vitamin A
7100IU
(142%)
Vitamin C
368mg
(409%)
Calcium
409mg
(41%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 492
% 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.