What is jackfruit? Can it replace meat?

What is jackfruit? It is a large, tropical fruit that is becoming increasingly popular in Western countries due to its versatility and health benefits. Jackfruit has a unique flavor and texture that makes it a great addition to both sweet and savory dishes, and it can even be used as a meat substitute in vegan and vegetarian recipes. Its flesh resembles pulled pork or chicken, making it a great option for those looking to replace meat in their diet. With its impressive nutrient profile and numerous health benefits, jackfruit is a great food to include in your diet, whether you’re looking to improve your gut health, boost your immunity, lower your blood pressure, support weight loss, or promote eye health.

Food manufacturers keep coming up with new products to try, and recipe developers with new ingredients to try in plant-based recipes.

Due to its unique texture, jackfruit is one vegetarian meat alternative that’s becoming more and more popular.

This article explains what jackfruit is, why it’s so popular as a meat alternative, and how you can best prepare it at home.

What is jackfruit?

Jackfruit is a tropical fruit that is native to South and Southeast Asia. It has been consumed for centuries and is considered a staple food in many cultures. With its sweet and slightly tangy flavor, jackfruit is increasingly gaining popularity in Western countries. Not only is it delicious, but it also provides numerous health benefits and has a variety of uses.

Jackfruit is easily recognizable by its large size and spiky green or yellow outer shell. As the largest edible fruit in the world, it can grow up to 8.6-35.4 inches (22-90 cm) in length, 5.1-19.7 inches (13-50 cm) in diameter, and weigh up to 22.7 pounds (50 kg). With a slightly sweet, fruity flavor, the flesh of jackfruit has a texture similar to shredded meat, making it a popular meat substitute in vegan and vegetarian dishes. In addition to the flesh, the seeds of jackfruit are also edible. Jackfruit’s absorbent texture, versatility, and mild taste make it a popular choice for vegan and vegetarian eaters in their dishes.

SUMMARY

Jackfruit is a sizeable tropical fruit with a slightly sweet and fruity taste and a dense, meaty consistency. It’s commonly utilized as a substitute for meat in vegetarian or vegan recipes.

Jackfruit nutrition

Jackfruit is an excellent source of nutrients, including vitamins, minerals, and antioxidants. One 3.5 ounces (100 grams), portion will provide you with:

• Calories: 95 kcal
• Protein: 1.7 grams
• Fat: less than 1 gram
• Carbs: 23 grams
• Fiber: 1.5 grams
• Sugars: 19 grams
• Vitamin B6: 19% of the Daily Value (DV)
• Vitamin C: 15% of the DV
• Potassium: 10% of the DV
• Thiamine: 9% of the DV
• Copper: 8% of the DV
• Magnesium: 7% of the DV
• Niacin: 6% of the DV
• Folate: 6% of the DV

Jackfruit is a tropical fruit that offers a slightly sweet and fruity flavor, and its texture closely resembles that of shredded meat, making it a popular meat substitute for vegans. This fruit contains beneficial plant compounds such as carotenoids, flavonoids, and tannins that can provide protection against chronic diseases like heart disease caused by oxidative stress.

It’s important to note that the exact nutritional amounts of jackfruit may vary depending on its maturity and freshness. The riper the fruit, the more nutrients it tends to provide. Jackfruit is unique compared to other fruits because it contains about 1.7 grams of protein per 100 grams, while most fruits have little to no protein. However, the majority of its calories come from carbohydrates.

Although jackfruit is an excellent vegan meat substitute, it doesn’t provide the same amount of protein, iron, and zinc as meat, fish, nuts, or legumes. For a balanced diet, combine jackfruit with other plant-based sources of protein such as beans, peas, nuts, and seeds, which all provide essential nutrients like iron and zinc.

Lastly, if you follow a vegan diet, you may consider including vitamin B12-fortified foods or supplements to ensure you meet your daily recommended intake of vitamin B12.

SUMMARY

In summary, jackfruit is an excellent vegan meat substitute that can provide essential nutrients, but it’s important to combine it with other plant-based protein sources for a balanced diet.

How to get ready

Specialty markets are the most probable places to find jackfruit, although it may be obtainable at some grocery stores. Jackfruit can be purchased fresh, vacuum-sealed, or canned.

Fresh jackfruit

Cleaning a fresh jackfruit can be a sticky process due to the fruit’s sticky substance released upon cutting. Wiping the excess juice off with towels can minimize mess.

To begin, cut the jackfruit in half, wiping off excess juice as needed. Cut each half into two additional halves until manageable slices are achieved.

To harvest the edible flesh, remove each pod by loosening it with your fingers and gently pulling, and remove its seeds. The seeds are also edible when cooked.

Since jackfruit is a large fruit, you’ll likely have extra flesh, which can be frozen for 2-3 hours on a flat tray and stored together in a freezer-safe plastic or silicone bag for 8-12 months.

Canned or vacuum-sealed jackfruit

Purchasing canned or vacuum-sealed jackfruit can save time, but canned jackfruit in syrup may be too sweet, so choose a brine-canned variety.

To prepare, rinse the jackfruit flesh well and dry it thoroughly with a clean tea towel. Removing excess fluids allows it to better absorb ingredients and marinades.

Place the jackfruit flesh in a large bowl, break apart the pods with fingers or forks to create a shredded meat-like texture.

Marinate in a favorite sauce for 15 minutes before using in a recipe.

SUMMARY

Jackfruit is available in fresh, canned, or vacuum-sealed forms. To prepare, remove seeds from the pods, rinse the flesh, and dry it thoroughly. Finally, marinate the jackfruit before using it in your recipe.

What recipes can you use Jackfruit in?

From appetizers to desserts, Jackfruit’s adaptability makes it an excellent component for a variety of dishes. Here are a few concepts to spark your creativity:

Appetizers

• Jackfruit tostadas
• Savory jackfruit croquettes
• Savory jackfruit buffalo dip
• Walnut and jackfruit cakes

Main dishes

• BBQ jackfruit sandwich
• Pulled jackfruit with baked potatoes and coleslaw
• Jackfruit curry
• Jackfruit tacos

Desserts

• Sweet jackfruit balls
• Jackfruit sorbet
• Jackfruit upside down cake
• Jackfruit pudding

The mild taste and exceptional ability to absorb other flavors are two of the most attractive attributes of jackfruit. These characteristics make it extremely versatile and definitely worth experimenting with in a variety of recipes.

SUMMARY

Jackfruit’s naturally mild flavor allows it to be easily incorporated in a variety of recipes — ranging from sweet to savory.

The bottom line

As a distinctive fruit that closely resembles shredded meat, jackfruit has become a popular meat substitute in dishes like curries, tacos, and sandwiches. Its mild flavor makes it suitable for various recipes, including appetizers and desserts. Furthermore, jackfruit is abundant in vitamins, minerals, and beneficial plant compounds, making it a nutrient-dense addition to your diet.

If you’re looking for meat substitutes in your vegetarian or vegan diet, jackfruit is definitely worth trying.

Just one thing

Transform jackfruit into a protein-rich meat substitute by adding ingredients like nuts, seeds, beans, peas, and whole grains to your recipes. Give it a try today!