BBQ season is prime time for cookout menus loaded with pulled pork, grilled chicken, and ribs. But if you’re sticking to a plant-based diet, classic barbecue food can be hard to replace. With these pulled jackfruit sandwiches topped with a sweet and sour cole slaw, you for sure won’t feel like you’re missing out on any of the summer fun.
This tropical super fruit tastes like a killer mashup of a banana, a pear, and a mango. When slowly cooked in a homemade barbecue sauce, the flesh of this fruit resembles the texture of pulled pork, making it the ideal vegan-friendly swap in sliders, tacos, or these delish sammies. It also packs a punch of dietary fiber, potassium, and vitamin C.
We like our “pulled pork” topped with a sweet and sour cabbage and red onion slaw dressed with lime juice and honey, and piled high onto rolls with plenty of avocado. Even your meat-eating fam will be convinced by this you-can’t-believe-it’s-vegan barbecue classic.
Yields: 8 servings Total Time:
3 hours 20 mins Ingredients 1
8-oz can tomato sauce 2 tbsp.
packed brown sugar 2 tbsp.
molasses 1 tbsp.
Kosher salt and pepper 2
large cloves garlic, finely chopped 2
14-oz cans young, green jackfruit in brine or water (not syrup), rinsed 2 tbsp.
fresh lime juice 1 tsp.
small red cabbage, cored and thinly sliced 8
rolls, split and toasted
Sliced avocado, for serving 1/2 c.
fresh cilantro leaves Directions
- In slow cooker, combine tomato sauce, sugar, molasses, chili powder, 3/4 cup water and 1/2 tsp salt. Stir garlic and 13/4 onions and into sauce along with jackfruit. Cover and cook on High until very tender, 3 to 4 hr.
- Ten minutes before serving, whisk together lime juice, honey and 1/4 tsp each salt and pepper. Thinly slice remaining onion quarter and toss with lime juice, then toss with cabbage.
- Using two forks, gently break up jackfruit. Divide jackfruit among rolls and top with avocado. Fold cilantro into cabbage slaw and spoon on top.
Becca Miller Becca Miller has been working with the Good Housekeeping food team since October 2018, where she researches and writes about tasty recipes, fascinating food trends, and top tools. Kate Merker Chief Food Director Kate Merker is the Chief Food Director and oversees the team that produces all the food content appearing in several of Hearst’s top titles, including Good Housekeeping, Women’s Health, Prevention, Woman’s Day, and Country Living.
Source: Women’s Health