How To Cook With Tinned Jackfruit

A tin of jackfruit chunks from Biona

For those of you who haven’t tried Jackfruit yet then you are seriously missing out! The Jackfruit is a large fruit and close relative of the fig and breadfruit family. They can weigh up to 50lb and can be eaten fresh or added to summery dishes such as salads. The Jackfruit can be difficult and messy to cut and prepare; fortunately for us, you can get Jackfruit already prepared in a tin.

There are many associated claims that come with the Jackfruit, from being packed with important B vitamins to the secret for curing diabetes and cancer. However, this fruit can be tough to digest if not cooked correctly so today we are going to go through some simple tips to make sure you can enjoy your Jackfruit during and after eating!

  1. Removing the core: Tinned Jackfruit usually has had most of the core removed, although some may still be there. Cut the chunks of jack fruit from the core out, cutting through as much of the core as possible. This reduces the cooking time needed to soften its tough center.
  2. Sweeten it for taste and digestion: This second tip isn’t ideal for vegans, but if you find jackfruit difficult to digest especially for those with IBS issues, then adding honey can help as well as adding depth to the flavour of the dish. If you want to sweeten your dish, but you are vegan then maple syrup or agave syrup both work splendidly!
  3. Add spices to aid digestion: Always cook your jack fruit with spices such as turmeric and cumin as these, alongside the honey, help with aiding digestion.
  4. Heat through thoroughly: To achieve the structure and texture of vegan tuna, pulled pork or shredded chicken, tinned Jackfruit needs to be heated through allowing the fibrous structure to break down. Then simply break up its structure using two forks or a potato masher. This is a great time to add the spices
  5. Use marinades for young jackfruit: For those of us who are used to fresh Jackfruit, a good rule of thumb is that the more orange the flesh, the sweeter and riper the fruit. There are some tinned Jackfruit which comes in a syrup – these are great added to salads or enjoyed on their own. Biona’s tinned green jack fruit is quite pale as it has come from green/unripened fruit, making it ideal in savoury dishes as a meat alternative. As it has a very mild flavour on its own, we suggest using full flavourings such as spices, or a long marinade in your favourite BBQ sauce before cooking to create a fantastic tasting dish.

 

Below is a simple vegan Jackfruit taco recipe that we tried and loved.

Total cooking time: 25 minutes

Servings: 12 tacos

Ingredients:

  • 2 can of Biona Jackfruit
  • 1 onion finely sliced
  • 4-6 cloves of minced garlic
  • 120ml of vegetable stock
  • 1 tbsp of maple syrup
  • 1 lime
  • 1-3 tsp of chilli powder depending on strength
  • 1 tsp curcumin
  • 1 tsp smoked paprika
  • ¼ tsp turmeric
  • ¼ tsp salt
  • 12 taco shells – hard or soft.

Method:

  1. Drain the jackfruit and slice the jackfruit from the core to the outer edge
  2. Heat a small amount of oil in a frying pan.
  3. Add garlic and onion and sauté until softened
  4. Add the chopped jackfruit, stock, maple syrup and juice of half a lime. Stir together before covering.
  5. Simmer for 5 minutes or until the juice has reduced by half.
  6. Smash up the jackfruit using either a fork or potato masher to get the classic shredded texture. Allow the jackfruit to absorb any extra moisture before serving.
  7. Serve with sweet potato chips, avocado, fresh coriander, a dollop of vegan sour cream, and a squeeze of lime.

Enjoy!

 

Click here to buy Tinned Jack fruit

 

 

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