If you follow this blog, you know my love of Jackfruit since I discovered it last year. This amazing fruit/vegetable makes the perfect whole food meat substitute. It contains no soy, gluten, additives, preservatives, or any other unpronounceable ingredient. It shreds like pork or chicken, and absorbs the flavors of the seasonings that you cook it with. It is very low in calories (only about 80 in the entire can), but because it is a fruit, it is also low in protein, so I recommend serving it with beans or some other protein source to ensure a balanced meal.
Vegan Tuna Salad with Jackfruit, Avocado, and Quinoa
Jackfruit can be found in most Asian markets. Be sure to purchase the “green” jackfruit in water or brine. Ripe jackfruit is used as a dessert fruit and is very sweet.
- 1 can Jackfruit (green, in water or brine), rinsed and drained
- 1 tablespoon oil
- ½ cup onion, chopped, divided in half
- 1 clove garlic, minced
- 1 can white beans, rinsed and drained
- ¼ cup vegan mayo
- ¼ cup orange or yellow pepper, chopped
- ¼ cup celery, chopped
- ¼ cup cucumber, chopped
- 1 teaspoon dried dill
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon dried kelp
- mixed salad greens
- 1 cup prepared quinoa
- cherry or grape tomatoes
- 2 avocados, halved and scooped out with a spoon
- lemon juice
- In a small bowl, use a fork to shred the jackfruit (so it looks like tuna or shredded chicken).
- Heat the oil in a small frying pan over medium heat. Cook half of the onion and garlic until the onion is clear, two to three minutes.
- Add the jackfruit and cook, stirring occasionally, until the jackfruit's moisture has evaporated.
- While the jackfruit is cooking, place the beans in the bowl. Use a fork to mash them. Add the vegan mayo, orange pepper, celery, cucumber, the rest of the onion, dill, salt, pepper, and kelp. Stir gently. When the jackfruit mixture is cooked, add it to the salad ingredients and mix until the jackfruit is coated. Squeeze a little lemon juice over the mixture. Refrigerate until chilled.
- On large salad plates, arrange the salad greens, a few tomatoes, ¼ of the quinoa, and a half avocado.
- Squeeze some lemon juice over the avocado.
- Spoon the jackfruit salad onto the avocado halves and serve. Sprinkle with a little paprika if you like.
This recipe serves four, but since there are only two of us, I used just one avocado and saved the rest of the salad for sandwiches. Or, for a “tuna” melt, grill between a couple slices of rye or sourdough bread with a couple slices of grilled onion and some vegan cheese.
Have you tried jackfruit?