Recipe Pulled BBQ Jackfruit Bowl
Healthy choice
Mostly whole foods
Gluten-free option
Soy-free option
Oil-free option
Nut-free option
Budget friendly
Easy peasy
Kid-friendly
Lazy dinners
Main meals
Jackfruit bears an uncanny resemblance in texture to a pulled ‘meat’, and after a rinse, it can take on virtually any flavour you like. As such, a saucy BBQ seems an obvious choice — made extra wholesome by rice and veggies!
You will need
Serves 4
- 1 cup brown rice, uncooked
- 1 head broccoli, chopped
- 1 red capsicum, core removed and chopped
- 1 tablespoon olive oil (or omit)
- 2 cups finely shredded red cabbage (about 1/4 of a whole red cabbage)
- 1 carrot, finely sliced or shredded
- Salt and pepper to taste
BBQ Jackfruit
- 1 tablespoon olive oil (or sub water)
- 1 onion, thinly sliced
- 3 cloves garlic, crushed
- 1 x 400g can jackfruit in water (not in juice), drained
- 1/4 cup barbeque sauce
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 2 tablespoons coconut sugar, or any other sweetener
- Salt and pepper to taste
Recipe: Rainbow Nourishments
Directions
-
Step 1
Preheat the oven to 180°C.
-
Step 2
Bring a small pot of water to a boil. Cook the brown rice according to its packet instructions. Set aside.
-
Step 3
Add the broccoli and capsicum to a lined baking tray. Drizzle with olive oil and toss until combined. Bake in the oven for 20 minutes or until slightly golden brown.
-
Step 4
To prepare the jackfruit, first break it up into smaller pieces — with a knife or tearing it by hand. Add the onion and oil to a large fry pan over high heat. Sauté for 2 minutes. Add the garlic and sauté for 1 minute. Add the jackfruit, half the barbeque sauce (2 tablespoons), spices and coconut sugar. Stir for 1 minute, making sure all the jackfruit gets coated in sauce and seasoning.
-
Step 5
Add 2 cups of water to the pan, reduce the heat to medium and cover. Allow the jackfruit to cook for 20 minutes or until it is soft and broken down. Stir in the remaining 2 tablespoons of barbeque sauce. Season with salt and pepper.
-
Step 6
Add the cabbage and carrot to a medium bowl. Add a pinch of salt and mix until combined.
-
Step 7
Divide the brown rice into 4 bowls. Top with the roasted broccoli, capsicum, jackfruit, red cabbage and carrots and serve.
Hot tip!
While you’re boiling the rice, bake the vegetables and sauté the jackfruit to minimise the cooking time.
Jackfruit in water can be found in the health food section of major supermarkets, health food stores and in Asian stores.
Recipe: Rainbow Nourishments
More nut-free dishes
Pulled BBQ Jackfruit Bowl
Directions
20 mins to prep
25 mins to cook
-
Step 1
Preheat the oven to 180°C.
-
Step 2
Bring a small pot of water to a boil. Cook the brown rice according to its packet instructions. Set aside.
-
Step 3
Add the broccoli and capsicum to a lined baking tray. Drizzle with olive oil and toss until combined. Bake in the oven for 20 minutes or until slightly golden brown.
-
Step 4
To prepare the jackfruit, first break it up into smaller pieces — with a knife or tearing it by hand. Add the onion and oil to a large fry pan over high heat. Sauté for 2 minutes. Add the garlic and sauté for 1 minute. Add the jackfruit, half the barbeque sauce (2 tablespoons), spices and coconut sugar. Stir for 1 minute, making sure all the jackfruit gets coated in sauce and seasoning.
-
Step 5
Add 2 cups of water to the pan, reduce the heat to medium and cover. Allow the jackfruit to cook for 20 minutes or until it is soft and broken down. Stir in the remaining 2 tablespoons of barbeque sauce. Season with salt and pepper.
-
Step 6
Add the cabbage and carrot to a medium bowl. Add a pinch of salt and mix until combined.
-
Step 7
Divide the brown rice into 4 bowls. Top with the roasted broccoli, capsicum, jackfruit, red cabbage and carrots and serve.
Hot tip!
While you’re boiling the rice, bake the vegetables and sauté the jackfruit to minimise the cooking time.
Jackfruit in water can be found in the health food section of major supermarkets, health food stores and in Asian stores.
You will need
Serves 4
- 1 cup brown rice, uncooked
- 1 head broccoli, chopped
- 1 red capsicum, core removed and chopped
- 1 tablespoon olive oil (or omit)
- 2 cups finely shredded red cabbage (about 1/4 of a whole red cabbage)
- 1 carrot, finely sliced or shredded
- Salt and pepper to taste
BBQ Jackfruit
- 1 tablespoon olive oil (or sub water)
- 1 onion, thinly sliced
- 3 cloves garlic, crushed
- 1 x 400g can jackfruit in water (not in juice), drained
- 1/4 cup barbeque sauce
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 2 tablespoons coconut sugar, or any other sweetener
- Salt and pepper to taste