Shredded Jackfruit Stew (Vegan + Gluten Free)

This meal always gives me those warm and comfy feelings. It’s light but filling and the whole family can enjoy it. This jackfruit stew is dairy, nut, meat, gluten and oil free. So for those of you looking for nice meal ideas that are healthy but delicious, add this one to your meal plan!

What is jackfruit?

Jackfruit is an exotic tropical tree fruit grown in Africa, Asia, and South America. This large and oblong food is native to South India and is the national fruit of Bangladesh. It’s classified as the largest tree fruit in the world and can grow up to 80 pounds (35 kg) in weight.

It’s a popular meat substitute because of its texture and taste; It has the ability to shred and absorb the flavor of any marinade you put it in. Jackfruit is also nutrient dense, contains more protein than similar fruits, and . It contains almost every vitamin and mineral the body needs, giving those who enjoy it a good source of vitamin C, potassium, fiber, vitamin A, and more. Lastly, it is rich in antioxidants, adding another pro to why anyone should taste test jackfruit for themselves.

Why should you try out Shredded Jackfruit Stew?

Whether you’re testing out something similar to Meatless Monday, you’re significantly cutting back meat in your diet, are cooking for a meatless friend or you are vegan/vegetarian this recipe is very easy to make, not lacking on flavor and who doesn’t love easy, fulfilling dinners? The hardest part is patiently waiting for the jackfruit to marinate in the fridge for a day or two (the longer the better). 

Should I buy an entire jackfruit or the canned version?

I’m not here to tell you how to live your life, but for this specific recipe we love to use canned Organic Young Jackfruit stored in water (important!) because it makes our lives easier. We avoid the brined version because it requires more marination than jackfruit stored in water. All that is required before starting the marinade is draining the water from the can, giving the fruit a quick rinse, and then pouring it into a tea towel, and straining the fruit until all water is removed. This process takes no more than five minutes and sets the stage for a delicious meal.

It pairs really well poured over mashed potatoes or rice; The warm, rich broth compliments both perfectly. 

Here are the ingredients you’ll need:

2 cans of Jackfruit

.5 tbsp Crushed Red Pepper

3 tbsp Smoked Paprika

.5 tsp Thyme

1 tbsp Onion Powder

.5 tsp Chili Powder

2 tbsp Parsley 

.5 tsp Oregano

.5 tsp Paprika

.5 tbsp Balsamic Vinaigrette 

.5 tbsp Coconut Aminos

32 oz Vegetable Broth

5 cloves Garlic, minced

6-7 medium sized Carrots, peeled and diced

8-10 rods of Celery, diced

Let’s Cook!

Marinate the Jackfruit:

1. Start making this recipe by opening, draining and rinsing both cans of your jackfruit. Rinsing away the brine or water that your jackfruit was sitting in is an important step, so that your recipe isn’t sour.

2. One by one squeeze your pieces of jackfruit in your hands- this will remove any brine that resides in your fruit, and will also provide a shredded texture that will prepare it for the marinade.

3. Next you’ll start your marinade. Using tupperware or a bowl that has a lid, cover your jackfruit thoroughly in all of the dry seasonings that are listed above: crushed red pepper, smoked paprika, thyme, onion powder, chili powder, parsley, oregano, and paprika. 

4. Next, use your wet ingredients. The balsamic vinaigrette, coconut aminos, and then cover your jackfruit in vegetable broth, only using enough to cover every piece and making sure that the seasonings can be mixed in well, about 1.5 cups depending on how deep the bowl you’re using is. 

5. To finish the marinade, finely mince 5 cloves of garlic and sprinkle them on top. Once done, mix your seasonings and jackfruit together, cover your dish, and allow to marinade for up to two days in the refrigerator. 

Cooking the Jackfruit:

After you’ve allowed your jackfruit to soak up all the marinade goodness, it’s ready to be cooked!

1. Preheat a large skillet pan or stockpot to medium low heat. This is a meal you want to cook low and slow. 

2. Once preheated, add a few tbs of broth to the bottom of the pan so that the jackfruit doesn’t stick. 

3. Add your marinated jackfruit, diced celery, and diced carrots to the pan. 

4. Cover the ingredients in vegetable broth, adding an additional 2.5 cups of vegetable broth at this time. You want to be sure the carrots and celery are fully emerged in broth so that they can soften up nicely.

5. Bring to a boil, cover, and turn down to low.

6. Allow to cook for about an hour, stirring frequently.

7. Enjoy hot over mashed potatoes or rice!

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We are Julian & Tejah Besecker

We’ve sown a sacred space for growth, separately and together, focusing on rising into our divine femininity and masculinity. While working to overcome the traumas we endured at young ages, we immersed ourselves in nature, discovering how the elements can assist in our mending. We postured our minds to healing through multiple forms of meditation, worked to integrate our shadows, and found new lifestyle habits that have led us to become the people that we are today; open hearted with a drive to spew love and the wisdom we have learned along the way. With bliss and health, we are stepping forward authentically into this space to share what has worked for us, in hopes of providing you and the souls around us with the same level of healing and rejuvenation.