5 Meal Prep Recipes Using Jackfruit

Simple and Delicious Plant-Based Meals

Jackfruit, a large tropical fruit native to South Asia, has surged in popularity as a plant-based meat alternative that offers a texture remarkably similar to pulled pork when cooked. Its subtle flavor makes it a versatile ingredient that absorbs seasonings and sauces, allowing it to take center stage in a variety of recipes. Meal prepping with jackfruit can be a game-changer for those looking to add more plant-based options to their diet without sacrificing the satisfaction that often comes with more traditional meats.

Jackfruit's ability to be stored and reheated makes it perfect for meal prep. When cooked in batches, it can easily be incorporated into meals throughout the week, saving time and reducing the temptation to opt for less healthy or convenient choices. Whether one is aiming for savory or sweet, spicy or mild, jackfruit adapts effortlessly, ensuring that each dish is as nutritious as it is flavorful. With recipes ranging from smoky barbecued jackfruit that can be tucked into sandwiches or served alongside coleslaw, to spiced jackfruit curry that warms and satisfies, there's an abundance of ways to prepare this fruit in advance for stress-free dining.

Jackfruit Basics

Jackfruit, a tropical fruit, has gained popularity as a plant-based meat substitute due to its unique texture and versatility. It is particularly renowned among the vegan community for its ability to mimic meat when young and unripe, offering a meat-like flavor and texture in various dishes.

The Versatility of Jackfruit

Jackfruit's ability to absorb flavors makes it a staple in vegan cooking, serving as an ideal meat substitute. When unripe, its stringy texture resembles that of pulled pork or chicken, making it suitable for savory preparations. Ripe jackfruit, on the other hand, exudes a sweet and fruity flavor suitable for desserts and smoothies. Its adaptability allows it to be incorporated into a myriad of recipes, ranging from curries and tacos to burgers and desserts.

Nutritional Benefits

Jackfruit is not only lauded for its culinary uses but also its impressive nutrition profile. It is rich in essential nutrients like:

• Vitamin A: Important for skin and eye health.

• Vitamin C: Supports the immune system and acts as an antioxidant.

• Potassium: Helps regulate blood pressure levels.

• Calcium: Crucial for bone health.

Here is a brief nutrition info table for raw jackfruit per 100 grams:

Nutrient Amount Calories 95 kcal Protein 1.72 g Carbohydrates 23.25 g Fiber 1.5 g Sugar 19.08 g Fat 0.64 g

Given its substantial dietary fiber content and low fat percentage, jackfruit is suitable for those seeking a wholesome, plant-based addition to their meals.

Preparing Your Jackfruit

Jackfruit, due to its versatility, can easily be incorporated into meal prep routines. Below are the critical steps one needs to follow, ranging from the initial handling of the fruit to proper storage techniques, ensuring meal prep success.

Handling Fresh vs. Canned Jackfruit

Fresh Jackfruit:

• Inspection: Check for ripeness; a ripe jackfruit should have a noticeable sweet fragrance and yield slightly under pressure.

• Cutting: Oil the knife and your hands to prevent stickiness; cut the jackfruit into halves, then into smaller segments.

Canned Jackfruit:

• Selection: Opt for jackfruit in brine or water over syrup for savory recipes.

• Rinsing: Drain the canned jackfruit and rinse thoroughly to remove excess brine, which reduces the sodium content.

Basic Preparation Techniques

• Shredding: For meat-like consistency, shred the jackfruit segments before cooking. Fresh jackfruit segments require removal of the seeds first.

• Marinating: To infuse flavor, let the jackfruit marinate in spices or sauces for at least 30 minutes.

Creating Flavor Profiles

• Seasoning Base: Start with garlic, onion, and ginger for a profound flavor foundation.

• Spices: Incorporate spices like cumin, paprika, and black pepper to develop a savory profile, or cinnamon for a sweet twist.

Cooking Tips for Texture

• Methods: To achieve the desired texture, jackfruit can be:

  • Slow Cooked: Ideal for pulled meat imitations.

  • Baked: Offers a firmer bite and drier texture.

  • Deep Fried: For a crispy exterior, although used less frequently in meal prep due to its heavy nature.

Storage and Meal Prepping

• Cooling: Allow the cooked jackfruit to cool completely before storage.

• Refrigerating: Store in airtight containers; fresh jackfruit lasts up to a week, while cooked versions are best consumed within a few days.

• Freezing: Freeze individual portions for easy thawing; they can typically last for one to two months.

Recipe 1: Jackfruit Tacos

Jackfruit tacos offer a versatile vegan meal that's packed with flavor and suitable for meal prep. With gluten-free options and a rich spice blend, they can be enjoyed in tacos, sandwiches, or wraps.

Ingredients and Substitutes

• Jackfruit: Purchase canned jackfruit in brine, rinse, and dry thoroughly.

• Spices: A blend of taco seasoning, cumin, smoked paprika, and chili powder.

• Tortillas: Use corn tortillas for a gluten-free option or flour tortillas if preferred.

• Vegetables: Red onion, tomato, and avocado ensure freshness and flavor.

• Herbs and Citrus: Fresh cilantro and lime juice add brightness to the dish.

• Oil: For sautéing; olive oil is a good choice for its neutral taste.

• Optional Extras: Vegan cheese, refried beans, or additional toppings like vegan sour cream.

Substitutes:

• Spices: Adjust the spice blend to taste or use pre-made taco seasoning.

• Jackfruit: Young green jackfruit is best for a meaty texture. If unavailable, hearts of palm can be an alternative.

• Tortillas: For a non-gluten-free option, whole wheat tortillas can be used.

Step-by-Step Cooking Guide

1. Preparation: Rinse and dry jackfruit. Shred it to mimic the texture of pulled meat.

2. Spice Mixture: In a bowl, combine jackfruit with taco seasoning, a pinch of smoked paprika, and chili powder.

3. Cook: Sauté red onion in oil until soft, then add garlic. Incorporate spiced jackfruit and cook until flavors meld.

4. Assemble Tacos: Warm tortillas and distribute the jackfruit mixture evenly amongst them.

5. Meal Prep: Store individual components separately or assemble tacos and store in an airtight container in the refrigerator.

Serving Suggestions

• Taco Assembly: Top the jackfruit mixture with diced tomatoes, sliced red onions, and avocado.

• Accompaniments: Serve with lime wedges and fresh cilantro to garnish.

• Variations: For additional flavor, add a spoonful of refried beans under the jackfruit.

• Children's Serving: For kid-friendly servings, reduce the amount of chili powder in the spice blend.

Recipe 2: Jackfruit Pulled Pork

This section breaks down the essentials of transforming jackfruit into a delicious and versatile vegan pulled pork substitute, perfect for a variety of meal prep options, from pizzas to wraps.

Ingredients and Substitutes

Jackfruit:

• Canned jackfruit in brine or water, drained (2 cans, approximately 20 ounces)

Aromatics:

• Olive oil (1 tablespoon)

• Onion, finely chopped (1 medium)

• Garlic, minced (2 cloves)

• Red bell pepper, finely chopped (optional, 1 medium)

BBQ Flavoring:

• BBQ sauce (1 cup)

• Water (1/2 cup, may need more to adjust consistency)

Spices (Substitute as preferred):

• Paprika (1 teaspoon)

• Chili powder (1/2 teaspoon)

• Brown sugar (optional, 1 tablespoon)

Step-by-Step Cooking Guide

1. Preparation:

   • Heat the olive oil in a large skillet over medium heat.

   • Sauté onion and garlic until translucent, around 3-4 minutes. Add red bell pepper if using.

2. Cooking Jackfruit:

   • Add the drained jackfruit to the skillet. Cook for another 2 minutes, stirring occasionally.

   • Pour BBQ sauce and water, stirring to coat the jackfruit well.

   • Cover, reduce heat to low-medium and let it simmer for 20-30 minutes, stirring occasionally to prevent sticking.

3. Shredding:

   • Once the jackfruit is tender, use two forks to pull it apart, mimicking the texture of pulled pork.

   • If necessary, add more water to adjust consistency.

4. Browning:

   • Increase the heat to medium-high to add some caramelization to the jackfruit, cooking for another 3-5 minutes until parts are slightly crispy.

Serving Suggestions

BBQ Jackfruit: Serve as a main dish for BBQs or comfort food gatherings.

Sandwiches & Wraps: Layer the jackfruit onto toasted buns or wrap with lettuce and extra BBQ sauce for a handheld option.

Pulled Jackfruit Pizza: Use as a topping on a classic BBQ jackfruit pizza for a meat-free twist.

Prep & Store: Cool the pulled jackfruit and store in containers; it reheats well for quick lunches like sandwiches or as an addition to salads for a protein-rich vegan option.

Recipe 3: Jackfruit Curry

This section provides the essentials for creating a flavorful jackfruit curry that is perfect for vegans and vegetarians alike. It offers a comprehensive meal prep guide that harnesses the unique texture of jackfruit in a rich, spiced coconut curry.

Ingredients and Substitutes

• Jackfruit: 2 cans (14 oz each) young green jackfruit in brine or water, drained and shredded

• Coconut Milk: 1 can (14 oz) coconut milk for a creamy base

• Tomatoes: 1 can (14 oz) diced tomatoes, undrained, to add acidity and depth

• Spices: 1 tsp turmeric, 1 tsp paprika, 1 tsp cumin, 1 tsp coriander, 1/2 tsp garam masala for the aromatic flavor profile

• Vegetable Stock: 1 ½ cups for enhanced flavor (can substitute with water)

• Potatoes: 1 large, chopped for additional texture (optional)

• Bell Pepper: 1, diced for sweetness and color (optional)

• Salt: to taste

• Fresh Cilantro or Parsley: for garnish

• Extra-Virgin Olive Oil or Coconut Oil: for sautéing

• Garlic: 2 cloves, minced

• Ginger: 1-inch piece, grated

• Rice: for serving, cooked per package instructions

Substitutes:

• Jackfruit: fresh jackfruit can be used if available; ensure it is unripe for a savory dish

• Coconut Milk: low-fat coconut milk for a lighter version

• Spices: curry powder as a quick alternative

Step-by-Step Cooking Guide

1. Prep Jackfruit: Rinse the shredded jackfruit and set aside. The texture should mimic shredded meat.

2. Sauté Spices: In a large pot, heat oil over medium heat. Add garlic and ginger, sauté until fragrant. Stir in turmeric, cumin, coriander, paprika, and garam masala for about a minute to release their flavors.

3. Add Main Ingredients: Introduce the prepped jackfruit, diced tomatoes, and chopped potatoes if using. Pour in coconut milk and vegetable stock.

4. Simmer: Bring the pot to a gentle simmer. Reduce the heat, cover, and let it cook for 15-20 minutes, or until the potatoes are fork-tender and the curry has thickened.

5. Adjust Seasoning: Taste and add salt or additional spices as desired.

Serving Suggestions

• Rice: Serve the jackfruit curry hot over a bed of fluffy rice, which provides a neutral base that complements the spices.

• Garnish: Top with freshly chopped cilantro or parsley for a fresh, herby finish.

• Storage: Place in meal prep containers and refrigerate for up to 5 days, reheating as needed for a comforting and nutritious meal.

Recipe 4: Vegan Jackfruit Burgers

These vegan jackfruit burgers offer a hearty, meaty texture with a burst of savory flavors, ideal for meal prepping a plant-based alternative to traditional burgers.

Ingredients and Substitutes

• Jackfruit: Look for canned young jackfruit in brine for the best meaty texture.

• Beans: Black beans add protein; substitute with kidney beans if preferred.

• Onions & Garlic: They are essential for aromatics; minced shallots can be used as a milder alternative.

• Spices: A mixture of smoked paprika, cumin, and BBQ rub to capture that classic burger taste.

• Binding Agents: Whole wheat flour or chickpea flour can be used to bind the patties together.

• Sauces: Vegan BBQ sauce for flavor; soy sauce or tamari for depth. For a sugar-free option, consider a sugar-free ketchup.

• Buns: Whole grain buns are a healthier option, gluten-free buns can be used if necessary.

Step-by-Step Cooking Guide

1. Prepare the Jackfruit: Rinse and drain canned jackfruit, then chop it to a minced meat consistency.

2. Cook Aromatics: Sauté onions and garlic until translucent.

3. Spice it Up: Add in the spices and cook for another minute until fragrant.

4. Combine and Cook: Mix the jackfruit with the aromatics, beans, and enough BBQ sauce to coat. Form the mixture into burger patties.

5. Bake or Fry: For baking, cook at 400ºF on a lined baking sheet until browned. For frying, use a skillet over medium heat until patties are crispy on both sides.

Serving Suggestions

• Buns: Serve these burgers on toasted whole grain buns for extra texture and taste.

• Toppings: Traditional toppings like lettuce, tomato, and onion slices complement the flavors well, or try avocado for a creamy addition.

• Sauces: A dollop of ketchup, mustard, or even vegan mayonnaise can enhance the overall flavor profile.

• Sides: Accompany with a side of baked sweet potato fries or a fresh salad for a complete meal.

These vegan jackfruit burgers not only mimic the texture of pulled pork burgers but provide a great canvas for a variety of flavors and are suitable for meal prep, allowing you to enjoy a satisfying, plant-based meal whenever you like.

Recipe 5: Creative Jackfruit Delights

Jackfruit's versatility makes it an ideal ingredient for meal-prep enthusiasts. Here we explore innovative ways to prepare jackfruit for various dishes, from savory nachos to sweet desserts.

Jackfruit Nachos and Toppings

Jackfruit's texture makes it a perfect plant-based substitute for pulled pork in Nachos. Here's how to create a delectable version for your meal prep:

• Shred jackfruit and cook with bold spices until it resembles the texture of pulled meat.

• Layer on top of crispy tortilla chips along with diced tomatoes, jalapeños, and vegan cheese.

• Toast in the oven until the cheese melts to savor a vegan comfort food delight.

Tropical Jackfruit Dessert Ideas

Ripe jackfruit, with its sweet flavor, can be transformed into an array of desserts:

• Jackfruit Smoothie: Blend ripe jackfruit with coconut milk and a dash of lime for a tropical treat.

• Mango and Jackfruit Syrup: Simmer pieces of jackfruit and mango in a simple syrup for a sweet dessert topping.

Innovative Appetizers

Meal prep gets creative with these jackfruit appetizers:

• Vegan Jackfruit Crab Cakes (What wine goes well with crab cakes?): Combine jackfruit with breadcrumbs and seasonings, then pan-fry until golden.

• Chicken-Fried Jackfruit: Bread jackfruit pieces and fry for a unique take on a southern classic to serve as vegan comfort food.

Fusion Cuisine Inspiration

Incorporating jackfruit into fusion dishes adds an innovative twist to traditional flavors:

• Gyro: Stuff pita pockets with jackfruit cooked in gyro spices, topped with a vegan tzatziki sauce.

• Bao Buns with Pulled Jackfruit: Fill fluffy bao buns with savory stewed jackfruit for a vegan-friendly fusion dish.

Alternative Cooking Methods

Jackfruit adapts well to various cooking techniques, which can enhance meal prep convenience and taste:

• Instant Pot: Use this kitchen gadget for a quick and easy jackfruit curry or stew.

• Baked: Combine jackfruit with celery root mash for a unique, gluten-free comfort dish.