Jackfruit Sloppy Joes

Jackfruit Sloppy Joes

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From: EatingWell.com, March 2019

Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon canola oil
  • ¾ cup finely chopped yellow onion
  • ¼ cup finely grated carrot
  • 2 teaspoons tomato paste
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • ¼ teaspoon ground pepper
  • ¾ cup unsalted tomato sauce
  • ½ cup unsalted vegetable broth
  • ¼ cup unsalted ketchup
  • 1 tablespoon vegan Worcestershire sauce
  • 1 tablespoon light brown sugar
  • 2 teaspoons liquid aminos seasoning (see Tip)
  • 1 (20 ounce) can green jackfruit in brine, rinsed and finely chopped
  • 4 whole-wheat hamburger buns, split and lightly toasted

Preparation

  • Prep

  • Ready In

  1. Heat oil in a large skillet over medium-high heat. Add onion and carrot; cook, stirring occasionally, until starting to soften, 3 to 5 minutes. Add tomato paste, garlic powder, chili powder and pepper; cook, stirring constantly, until the spices are fragrant, about 30 seconds. Add tomato sauce, broth, ketchup, Worcestershire, brown sugar and liquid aminos. Stir in jackfruit and bring to a simmer; reduce heat to medium and cook, stirring often, until thickened, about 5 minutes.
  2. To serve, place about ¾ cup of the jackfruit mixture on bottom of each bun; cover with bun tops.
  • Tip: Look for liquid aminos seasoning, such as Bragg's, with other condiments, at natural-foods stores or online. Made from soybeans, it tastes similar to soy sauce but with an extra smoky kick. You can substitute soy sauce or tamari.
  • Read more: What is Jackfruit & Should You Eat It?

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 267 calories; 6 g fat(1 g sat); 12 g fiber; 50 g carbohydrates; 5 g protein; 25 mcg folate; 0 cholesterol; 15 g sugars; 0 g added sugars; 1,591 IU vitamin A; 6 mg vitamin C; 118 mg calcium; 3 mg iron; 705 mg sodium; 371 mg potassium
  • Nutrition Bonus: Vitamin A (32% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 fat, 1 fruit, 1 vegetable

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