Jackfruit Sloppy Joes
Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich.
Ingredients 4 servings
1 tablespoon canola oil
¾ cup finely chopped yellow onion
¼ cup finely grated carrot
2 teaspoons tomato paste
1 teaspoon garlic powder
1 teaspoon chili powder
¼ teaspoon ground pepper
¾ cup unsalted tomato sauce
½ cup unsalted vegetable broth
¼ cup unsalted ketchup
1 tablespoon vegan Worcestershire sauce
1 tablespoon light brown sugar
2 teaspoons liquid aminos seasoning (see Tip)
1 (20 ounce) can green jackfruit in brine, rinsed and finely chopped
4 whole-wheat hamburger buns, split and lightly toasted
Preparation
Prep Ready In
25 m 25 m
Heat oil in a large skillet over medium-high heat. Add onion and carrot; cook, stirring occasionally, until starting to soften, 3 to 5 minutes. Add tomato paste, garlic powder, chili powder and pepper; cook, stirring constantly, until the spices are fragrant, about 30 seconds. Add tomato sauce, broth, ketchup, Worcestershire, brown sugar and liquid aminos. Stir in jackfruit and bring to a simmer; reduce heat to medium and cook, stirring often, until thickened, about 5 minutes.
To serve, place about ¾ cup of the jackfruit mixture on bottom of each bun; cover with bun tops.
Tip: Look for liquid aminos seasoning, such as Bragg's, with other condiments, at natural-foods stores or online. Made from soybeans, it tastes similar to soy sauce but with an extra smoky kick. You can substitute soy sauce or tamari.
Nutrition information
Serving size: 1 sandwich
Per serving: 267 calories; 6 g fat(1 g sat); 12 g fiber; 50 g carbohydrates; 5 g protein; 25 mcg folate; 0 cholesterol; 15 g sugars; 0 g added sugars; 1,591 IU vitamin A; 6 mg vitamin C; 118 mg calcium; 3 mg iron; 705 mg sodium; 371 mg potassium
Nutrition Bonus: Vitamin A (32% daily value)
Carbohydrate Servings: 3½
Exchanges: 1½ starch, 1 fat, 1 fruit, 1 vegetable
Source: http://www.eatingwell.com/recipe/271034/jackfruit-sloppy-joes/
