Welcome to ProVeg’s 101 series, where we help you master the basics of plant-based cooking! This Veganuary, why not get familiar with the wonders of jackfruit? Due to its unique texture and multiple uses, jackfruit has become a staple ingredient for plant-based dishes. Some people may find jackfruit too bland or fiddly to work with, but the secret is in how you prepare it.
This guide will help you to master the ways of jackfruit – from understanding the different varieties to perfecting your cooking techniques. Our tips and recipes will show you why jackfruit is increasingly used as the centre of hearty and flavour-packed plant-based dishes.
What is jackfruit?
Jackfruit is a tropical fruit originating from South and Southeast Asia. It is the world’s largest tree-borne fruit and also one of the most versatile ingredients in plant-based cooking. Jackfruit comes in two main forms: ripe and unripe. Ripe jackfruit is particularly sweet and is used as a sweetener in desserts. The unripe variety, also known as young or green jackfruit, has a neutral taste and meaty texture, which means that it works well as a substitute for pulled pork, chicken, and tuna. It’s rich in dietary fibre, and is a particularly good source of B vitamins, potassium, and vitamin C.
Different types of jackfruit:
- Canned in brine: ideal for savoury dishes like tacos, curries, and sandwiches. Be sure to rinse it thoroughly in order to remove any salty flavour.
- Fresh, unripe jackfruit: great for stews, curries, and roasts. Requires more prep but offers a fresher flavour.
- Ripe jackfruit: perfect for desserts, smoothies, and even ice creams, thanks to its natural sweetness.
How to cook jackfruit
Cooking jackfruit is easier than it looks! Follow these simple steps to unlock the full potential of this meat replacement:
- Prepare your jackfruit: if you’re using fresh jackfruit, first remove the outer skin and core. For canned jackfruit, drain and rinse well. Tear it into smaller pieces to mimic shredded meat.
- Marinate for flavour: jackfruit has a neutral taste, making it a perfect canvas for bold flavours. Marinate it in spices, barbecue sauce, or coconut milk to infuse it with whatever taste or flavour you want.
- Cook to perfection:
- Sautéing: heat oil in a pan, add the jackfruit, and cook with onions, garlic, and spices for a quick and flavourful meal.
- Roasting/baking: spread seasoned jackfruit on a baking tray and roast at 180°C for 20-25 minutes for a crispy, caramelised texture.
- Simmering: cook jackfruit in curries, soups, or stews for a tender, juicy result.
Jackfruit cooking tips
- Sautéd jackfruit is perfect for making tacos or stir-fries.
- Roasted jackfruit’s crispy, caramelised texture is ideal for sandwiches or salads.
- For a tender and juicy result, simmer jackfruit in curries, soups, or stews. Let it absorb the flavours of the sauce for a comforting, melt-in-the-mouth experience.
- If you want a shredded effect, cook jackfruit longer in your sauce or marinade. For a crispier texture, bake or pan-fry after marinating.
Tips for cooking with: Lentils
Did you miss the last episode of our Veganuary ‘Tips for cooking with’ guide? Check it out now! Perfect for beginners looking to master the art of lentils!
Easy jackfruit recipes
Here are some beginner-friendly recipes to try:
And here are some recipes for more adventurous cooks:
Jackfruit is such a versatile ingredient that it might just revolutionise your approach to cooking. Give it a try this Veganuary, and see if you’ve found yourself a new favourite dish!
For more tips and recipes, follow us on social media and take the Veggie Challenge to make plant-based eating easy and fun!
Or try out our ‘Jackfruit Tikka Masala’ recipe here:
Ingredients:
Spice Blend:
- 1 tbsp garam masala
- 1 tbsp chili powder
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp salt
- 1/2 tsp paprika
- 1/2 tsp coriander
Jackfruit Tikka:
- 800g (2 tins) canned jackfruit, drained and rinsed
- 1 cup plain vegan yogurt
- Half of spice blend
- 1 tbsp olive oil
Masala Sauce:
- 1 tbsp olive oil
- 1 medium onion, diced
- 1 tbsp garlic, minced
- 1 tbsp ginger, minced
- Half of spice blend
- 425 ml tomato passata
- 1 cup vegan creamer
- 1 tsp white sugar
Optional Garnish: Fresh coriander, lemon wedges, rice, naan
Instructions:
- Mix spice blend and set aside.
- Marinate jackfruit in yoghurt & half of spice and set in fridge for 20-30 mins.
- Sauté onions, garlic, ginger, and remaining spice blend. Add tomato sauce, simmer for 15 mins. Add vegan creamer, sugar and simmer for another 5 mins.
- Cook marinated jackfruit in a skillet for 5 mins until browned.
- Add jackfruit to sauce and cook for another 5 mins.
- Garnish with coriander and serve with rice!