“Jackfruit,” you ask? Jackfruit is the largest tree-borne fruit, sometimes weighing more than 100 lbs.! With its meaty texture, it has been eaten in India for centuries as a staple. It is a great meat substitute (vegan or vegetarian alternative to pulled-pork or beef) that is low in calories and high in antioxidants. It is rich in dietary fiber, minerals, and vitamins (B-12, C, Potassium & Magnesium) and free from saturated fats or cholesterol. Jackfruit is closely related to figs, mulberries
Notable to Mention: In my reading about Jackfruit, several articles mentioning a higher likelihood of a Jackfruit allergy if someone has birch pollen or latex allergy.
Hearty Jackfruit BBQ Soup
This is the first time I used Jackfruit in a soup/stew. It turned out hearty and delicious, with lots of flavors. There's a hint of Indian and Middle Eastern flavors. It is loaded with antioxidants, vitamins and fiber. You can make a batch on Sunday and eat all week. It is perfect as a main dish, with a side salad, or other sides of your choice.
Ingredients
- 1 large Onion Chopped
- 1 large Sweet Potato
- 2 medium Zucchini Washed and sliced
- 3 cups Kale and/or Spinach Cleaned, trimmed kale (or not)
- 1 10 oz Pkg BBQ Jackfruit The Jackfruit Company. You can also buy this in a can, trim and add your own BBQ sauce, but this is easier!
- 1 15.5oz can Black Beans Drain well
- 1 15.5 oz can Butter Beans Drain well
- 1 15.5 oz can Tomato sauce
- 1 15.5 oz can Corn Optional
- 1 32 oz box Organic Vegetable Broth
- 5 cups water
- 2 tbsp Braggs Nutritional Yeast
- garlic
- 1/8 tsp Cayenne pepper Add more if you like spicy foods!
- 1/8 tsp ground turmeric Add more to taste
- Black pepper To taste
Instructions
- Chop onions and sweet potatoes, large chunks are okay. Slice Zucchini other vegetables.
- Add a small amount of the vegetable broth in a large 8 quart soup pot with the onions and sweet potatoes and saute for 5-10 minutes to start them cooking.
- Add tomato sauce, the rest of the broth and 5 cups of water. Bring to a boil.
- Add all remaining ingredients.
- Add seasonings, lower heat, and simmer for 1 hour.
- Add additional seasonings to taste!
Notes
Cooks Notes:
I wanted to show my readers what Jackfruit looks like before it ends up in the packaging or canned "ready to use" ingredient. It is a major process to start from the fruit, cleaning and extracting the flesh/seeds for use in recipes. I have posted a link to a YouTube Video below so you can see how to cut a Jackfruit to get the flesh and seeds. Try it if you are so inclined!
The Jackfruit BBQ one-pot soup meal you'll find taste and easy to make. We love one-pot meals. I tend to add more veggies to thicken up the soup, so it's more like a stew. We layered our big soup bowls with spring mix salad and added the soup on top. Yummy!
Enjoy!
To Healthy Eating,
Melissa
Nutritional Value: 279 Calories per serving -10.7g Protein; 2.4g Fat; 10.2g Fiber; 43.6g Carbs
https://youtu.be/scnIRkq8eYc
Tried this recipe?Let us know how it was!
