Tuesday, November 5, 2013

Vegan Pulled "Pork" & Beans


I have been dying to dry jackfruit since I learned you could simulate pulled meat with it.  A fruit that simulates pulled meat?  Um yes please!

Unfortunately, most of the time when I was able to find it in cans, it was either in syrup or ridiculously expensive.  Then I finally found it for a really good price at...Shoppers Drug Mart of all places!  So I snatched up 2 cans to try.

Jackfruit is cultivated in parts of Asia and Africa.  The flesh is a good source of vitamin C, and the seeds are a good source of protein.  When you get it in cans, there are only a few seeds, so I decided to add beans to this dish to bump up the protein content.  I was a little nervous about how it would does have a weird texture for a fruit, after all, but I was pleasantly surprised: I really like it!  It doesn't have a strong taste, so you could really flavour it anyway you want.

I served this in whole grain wraps with melted cheese (you can use non-dairy options), but you could make it into a sandwich, serve on top of rice or another grain, or just eat it on its own.  This recipe makes a lot but you can keep leftovers in the fridge for 3-4 days or freeze for future use.

Vegan Pulled "Pork" & Beans

1 tsp olive oil
1 onion, sliced
1 red onion, sliced
2-3 cloves garlic, minced
4 green bell peppers, sliced
2 red bell peppers, sliced
1 tsp salt
1/4 tsp smoked paprika
2 tbls vegan Worcestershire sauce
Cayenne pepper, to taste (optional)
1/4 cup cider vinegar
2 cans jackfruit in brine, drained, rinsed and chopped
1 can red kidney beans, drained and rinsed (or 1.5 cups cooked beans)
1 can tomato paste

Saute onions garlic, peppers and seasoning in the oil in a large skillet.  When vegetables begin to soften, add cider vinegar, jackfruit and beans.  Simmer over medium heat until vegetables have started to stew down.  Add tomato paste, turn heat to low and continue simmering 10-15 minutes. 

This recipe has been submitted to Diet, Dessert & Dogs' Wellness Weekend.

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