Slow Cooker BBQ Jackfruit

Ingredients

• 3 cans Young green jackfruit (canned), drained, rinsed, cores trimmed
• 1 Yellow onion, diced
• 4 cloves Garlic, minced
• ½ cup Barbecue sauce
• 3 tbsp Apple cider vinegar
• 1 tbsp Smoked paprika
• 1 tsp Chili powder
• 1 tbsp Yellow mustard
• 1 tbsp Molasses
• ½ cup Low-sodium vegetable broth
• 4 cups Green cabbage, shredded
• 2 Carrots, grated
• 3 tbsp Olive oil mayonnaise
• 3 tbsp Plain nonfat Greek yogurt
• 6 Whole wheat burger buns
• 6 slices Dill pickles
• 2 tbsp Tomato paste

Method

1. Squeeze the jackfruit dry and pull the chunks apart with your fingers, discarding the tough core pieces.
2. Combine everything through the broth in the cooker, with the tomato paste. Half a cup of bottled sauce plus tomato paste, vinegar, molasses and smoked paprika gets you the same flavor as a full cup with half the sodium and sugar. Cook on low 6 hours.
3. Shred the jackfruit with two forks in the pot. If it is wet, leave the lid off on high for 30 minutes to reduce.
4. Slaw: toss the cabbage and carrot with the mayonnaise, yogurt, a splash of the vinegar and a pinch of salt.
5. Pile onto toasted buns with slaw and pickles. Serve with plenty of napkins.

Notes

✨ The restaurant touch

Slaw on the sandwich, not beside it. The crunch and the acid are what keep a sweet sandwich from being cloying.

🧒 For the kids

Sweet, shreddable and served in a bun. Most children do not ask what it is.

🥡 Leftovers

Keeps 5 days, freezes 3 months. Excellent on nachos or in quesadillas.

Per serving

Computed from USDA FoodData Central values. A planning tool, not medical advice.