Vegan Pulled Jackfruit/Kathal - 135 Kcal.

The best thing about being a vegan is being able to explore a world of mock meat. Most of us have no idea that meat is quite replaceable. And many Vegans use this as a tool to educate non-vegans for making the switch. A very easy to make dish, a vegan pulled jackfruit can be your ideal low kcal meal choice.



Jackfruit is often known as Kathal in India, is a nutrient-dense food, also rich in energy, dietary fiber, minerals, and vitamins and free from saturated fats or cholesterol; fitting it into one of the healthy treats to relish!



WHAT DO WE NEED?

  • 1 tbsp vegetable oil

  • 1 red onion, finely chopped

  • 1 tsp ground cinnamon

  • 1 tsp cumin seeds

  • 2 tsp smoked paprika

  • 2 tsp chipotle Tabasco/Spicy Ketchup

  • 1 tbsp apple cider vinegar

  • 4 tbsp BBQ sauce

  • 200g can chopped tomato

  • 800g Jackfruit


Nutritional Requirements:

Kcal 135 fat 2gram carbs 26g sugars 24g fiber 2g protein1g salt 0.3g



HOW TO MAKE IT?

  1. Heat the oil in a frying pan and cook the onion until very soft, for around 10-12 mins.

  2. Add the cinnamon, cumin, and paprika to the onions and cook for a further 2-3 mins.

  3. Next add the Tabasco, vinegar, and bbq sauce and mix well before adding in the tomato, the drained jackfruit, and 200ml water.

  4. Leave to simmer gently, covered, for 30 mins stirring every 5-10 mins to help break down the jackfruit, then take the lid off and cook a further 10 minutes.

  5. Once cooked, use a fork to make sure all of the jackfruit is well shredded. 

  6. Check the seasoning and add another tbsp of bbq sauce if necessary for extra stickiness.


Try this out and let us know how you liked it!

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