If you’re in the mood for a comforting and flavorful plant-based meal, BBQ Jackfruit with Vegan Mashed Potatoes and Steamed Green Beans is the perfect choice.
Jackfruit is an incredible meat substitute that absorbs the smoky, tangy flavors of BBQ sauce, creating a pulled pork-like texture.
Paired with creamy mashed potatoes and tender steamed green beans, this meal is both satisfying and nutritious.
Why BBQ Jackfruit?
Jackfruit is a large tropical fruit that, when young and unripe, has a mild flavor and a stringy texture that mimics shredded meat.
It’s a popular plant-based substitute for pulled pork and other meat dishes. When cooked with BBQ sauce, jackfruit becomes tender, juicy, and packed with flavor.
Creamy Vegan Mashed Potatoes
Vegan mashed potatoes made with plant-based milk and olive oil or vegan butter are just as creamy and delicious as traditional mashed potatoes.
This classic side dish adds a comforting element to the meal, perfectly complementing the smoky BBQ jackfruit.
Steamed Green Beans for a Fresh, Simple Side
Steamed green beans are a simple and nutritious side that adds freshness and a slight crunch to the plate. Green beans are rich in vitamins A and C, fiber, and antioxidants, making them a great addition to this meal.
Recipe: BBQ Jackfruit with Vegan Mashed Potatoes and Steamed Green Beans
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the BBQ Jackfruit:
- 2 cans (20 oz each) young green jackfruit in water or brine, drained and rinsed
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup BBQ sauce (store-bought or homemade)
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder (optional)
- Salt and pepper, to taste
For the Vegan Mashed Potatoes:
- 2 pounds Yukon gold or russet potatoes, peeled and diced
- 1/4 cup unsweetened plant-based milk (almond, oat, or soy milk)
- 2 tablespoons olive oil or vegan butter
- Salt and pepper, to taste
- Fresh herbs (optional, for garnish)
For the Steamed Green Beans:
- 1 pound fresh green beans, trimmed
- Salt and pepper, to taste
- A drizzle of olive oil (optional)
Instructions:
- Prepare the Jackfruit:
- Drain and rinse the jackfruit. Pat it dry, then use your hands or a fork to pull apart the jackfruit into shreds. Remove any hard seeds or core pieces.
- Cook the BBQ Jackfruit:
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 1 minute until fragrant.
- Add the shredded jackfruit to the skillet along with smoked paprika, chili powder (if using), salt, and pepper. Stir to combine and cook for 5-6 minutes, allowing the jackfruit to absorb the flavors.
- Pour in the BBQ sauce and stir until the jackfruit is fully coated. Reduce the heat to low and simmer for 15 minutes, stirring occasionally, until the jackfruit is tender and the sauce is thickened.
- Cook the Mashed Potatoes:
- While the jackfruit is simmering, bring a large pot of salted water to a boil. Add the diced potatoes and cook for about 15-20 minutes, or until the potatoes are fork-tender. Drain and return the potatoes to the pot.
- Add the plant-based milk and olive oil or vegan butter to the potatoes. Mash until smooth and creamy. Season with salt and pepper to taste, and set aside.
- Steam the Green Beans:
- While the potatoes are cooking, bring a pot of water to a boil with a steamer basket. Add the green beans to the steamer basket, cover, and steam for about 5-7 minutes until they are tender but still slightly crisp.
- Remove from heat and season with salt, pepper, and a drizzle of olive oil if desired.
- Assemble the Dish:
- Divide the mashed potatoes between plates, spoon the BBQ jackfruit on top or alongside, and serve with steamed green beans on the side.
- Garnish with fresh herbs, if desired.
- Serve and Enjoy:
- Serve warm and enjoy this flavorful, hearty, and comforting vegan meal.
Nutritional Information (Per Serving):
- Calories: 370
- Protein: 6g
- Carbohydrates: 60g
- Fiber: 10g
- Sugar: 12g
- Fat: 12g
- Saturated Fat: 2g
- Potassium: 900mg
- Calcium: 100mg
- Iron: 3mg
Why You’ll Love This Recipe
- Rich in Flavor and Texture: The BBQ jackfruit has a meaty texture and absorbs the sweet, smoky flavors of the BBQ sauce, making it a satisfying alternative to traditional pulled pork.
- Comforting and Filling: Creamy vegan mashed potatoes provide a comforting base for the meal, while the steamed green beans add a light, fresh contrast.
- Balanced and Nutritious: This meal offers a good balance of fiber, vitamins, and minerals, thanks to the jackfruit, potatoes, and green beans.
- Easy to Make: With just a few steps, you can prepare this meal in under an hour, making it a great option for a healthy weeknight dinner.
Final Thoughts
BBQ Jackfruit with Vegan Mashed Potatoes and Steamed Green Beans is a delicious, satisfying, and nutritious meal that brings the best of plant-based cooking to your table.
The BBQ jackfruit mimics the texture of pulled pork, while the mashed potatoes and green beans round out the dish with classic comfort food elements.
Whether you’re vegan or just looking to add more plant-based meals to your diet, this recipe is a must-try.
Enjoy this meal on its own, or pair it with a fresh salad or cornbread for an even heartier feast!
