By: Katie Schroeder & Beth Olson
This edition of Meatless Monday is all about Jackfruit. This green spiky fruit is roughly the size of a beachball and is abundant in the tropics. Known as the largest edible fruit in the world, Jackfruit is traditionally eaten raw (like most fruits), but it also doubles as a meat substitute in savory dishes. When fresh and ripe, it has a very strong smell, filamentous texture, and sweet, but mild flavor (reminiscent of mango and banana). For use as a meat substitute, jackfruit is often harvested young, before natural sugars have a chance to fully develop. Without the sugars, the flavor is far milder. This allows for it to behave much like tofu in how takes flavor from marinades and seasonings. Because jackfruit is grown in the tropics, it is often found in a preserved form in the US (jarred or tinned).
Jackfruit is commonly used as a substitute for chicken or pork, because it mimics the texture of both of these meats when shredded. Nutritionally, Jackfruit is not a good source of protein, which is why it is best when combined with protein rich foods such as beans, tofu, or edamame. Jackfruit is a source of vitamins A, B6, thiamin and C as well as potassium and Magnesium.
Some ideas on how to use Jackfruit this Meatless Monday:
- Dumplings: Chop jackfruit into very small pieces, and sauté with chopped onions, celery, tofu, or whatever else you like in sesame oil and seasonings in a pan. Let cool and mix with a bit of egg and flour and use to stuff dumplings such as gyoza or boa.
- Pulled “pork”: Sautee jackfruit with salt, pepper, paprika, and old bay seasoning. Shred with forks and mix in BBQ sauce. Serve over an open-faced toasted bun with a side of baked beans for a meat-free summer classic.
- Jackfruit curry: Begin by sautéing some onions and garlic finely minced with spices, such as (garam masala, curry, and coriander). Then add in shredded jackfruit (preferably canned or jarred and uncooked) and chickpeas (for protein). After the jackfruit begins to brown, add in diced tomatoes and stew until a sauce forms. Finish by adding in some butter for a glossy sauce, and serve over a bed of brown rice.
For more tips on Jackfruit prep/cooking slick here. Happy Meatless Monday everyone!
https://www.canr.msu.edu/news/add_versatile_jackfruit_to_your_grocery_list