Vegan Pasta with Jackfruit-Bolognese. Jackfruit is an amazing alternative to meat because of how versatile it is. You can simply shred the fruit and cook it in any spices and sauces that you want, and it will take on that flavour.
What’s more, jackfruit is super low-calorie, so this is a fantastic vegan option if you’re looking to lose weight or just for an excuse to eat more yummy vegan food!
WHAT IS JACKFRUIT?
Jackfruit is a species of tree in the fig family. It originated in southwest India but also spread to other parts of Southeast Asia, the Philippines, Indonesia, Thailand, and Malaysia.
Jackfruit is the largest tree-borne fruit in the world, capable of weighing up to 100 pounds and growing up to three feet long! Jackfruit is a green, oblong shape with yellow bulb-like insides.
When ripe, jackfruit has a similar taste to banana, pineapple, and mango. When unripe, jackfruit is more like potato and can be cooked to take on the taste of whatever spices you pair it with.
WHERE TO GET JACKFRUIT?
I would recommend buying the tinned version of jack fruit as it’s much easier to handle.
You can buy tinned young jack fruit in any Asian supermarket, or in some of the bigger supermarkets now that it’s more popular.
Always make sure you get tinned young jack fruit in water or brine – if you don’t get young jack fruit, it will be too sweet and probably tinned in fruit juice or syrup – not what you want for a bolognese!
HOW TO COOK WITH JACKFRUIT?
For most of us, jackfruit is a new and kind of scary ingredient to cook with. It certainly looks a little alien!
Jack fruit is very easy to cook with. It is recommended draining the tin and then cutting the ‘stalk’ part of the jackfruit chunks off. This leaves you the parts of the jackfruit that can easily be pulled apart into strands.
This vegan jackfruit bolognese has a rich tomato-based sauce with a little hint of spice, and pairs perfectly the shredded jackfruit for an unami bolognese sauce to eat with fresh pasta.
This rich, tomato-based bolognese sauce uses shredded jackfruit for a mind-blowing plant-based alternative that’s perfect for any night of the week.
PREP TIME:10 minutes
COOK TIME:25 minutes
TOTAL TIME:35 minutes
- 1 white onion
- 1 carrot
- 1 stick of celery
- 2 cloves of garlic
- 2 tins of jackfruit, drained
- 2 tbsp tomato paste
- 1 tin chopped tomatoes
- 250ml vegetable stock
- 2 tbsp soy sauce
- 1 tbsp apple cider vinegar
- 1 tsp oregano
- 1 tsp sage
- 1 bay leaf
- 2 sprigs rosemary
- 1 tsp chipotle pepper flakes
- salt and pepper
- 1 tbsp oil
- Chop your onion, carrot, and celery, and mince your garlic. Heat your oil in a pan, and add your vegetables, sauteing for around 10 minutes on a low heat until soft and translucent
- While your vegetables are cooking, chop the stalks away from the jack fruit so you’re left with the ‘pulled’ sections.
- Add your jack fruit, tomato paste, soy sauce, apple cider vinegar, and herbs to the pan, and cook for 5 minutes
- Take a fork and pull apart the jack fruit pieces into strands
- Add the tinned tomatoes and stock, stir, and allow to cook on medium-low heat until most of the liquid has been absorbed into a thick tomato sauce
- Remove the bay leaf, and serve with pasta!
I would be grateful to read your feedback and comments after trying this Vegan Pasta with Jackfruit-Bolognese.