Meatless Monday Meal Idea: Carolina Pulled “Pork” Sandwich

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Yield: 4 regular sandwiches.

Vegan, Gluten free if you use GF bread, Low Fat, Refined Sugar Free, Soy Free


1 can jackfruit in brine, drained and rinsed well with the core removed (as shown above)
1/2 onion, minced
2 cloves garlic, minced
Gluten free sandwich bread or rolls

For the dry rub:
1/4 tsp red pepper flakes
1 tsp paprika
1/2 tsp cayenne pepper
1/2 tsp ground mustard
1/2 tsp black pepper
pinch garlic powder
pinch onion powder
1 tsp salt

For the wet sauce:
3 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp canola
1/2 tsp tamarind paste
1/4 c. water
2 tsp maple syrup


Preheat oven to 400 degrees. Add onion to a skillet over medium low and heat until it is caramelized and browned. Add garlic for the last minute or so, until fragrant.

Mix together dry rub spices and toss jackfruit pieces in mixture until coated. Add to a medium saucepan and heat over medium heat for about five minutes to toast spices.

Mix together wet sauce ingredients and add to saucepan, along with onion and garlic. Simmer jackfruit in sauce for 15-30 minutes until well heated and softened. Using a fork, shred the jackfruit pieces into small stringy bits.

Spread mixture evenly on a cookie sheet and bake for 15 minutes until slightly dried out and toughened.

Divide evenly amongst your bread or rolls and serve!

20140223-223614.jpgMake sure you get “young green jackfruit in brine” NOT “jackfruit in syrup.”

Adapted from:


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