- Brunch
- Lunch
- Main Meal
- Dinner
BBQ jackfruit bowl
- 20 mins
- 25 mins
- Serves 4
- Gluten Free
- Oil Free
- Refined Sugar Free
- Nut Free
- Party Food
- Entertaining
- Picnic
Savoury jackfruit pairs beautifully with this colourful combination of vegetables giving an impressive array of tastes and textures
Ingredients
- 1 cup brown rice, uncooked
- 1 broccoli, chopped
- 1 red capsicum, core removed and sliced into strips, approx 3cm
- 1 tbsp smoked paprika
- 1 lemon, juiced
- 2 tbsp tahini
- 2 cups red cabbage, finely shredded
- 1 carrot, grated
- Pepper to taste
Barbecue jackfruit:
- 1 tbsp plus ½ cup water
- 1 large onion, diced
- 1 stick celery, thinly sliced
- 3 cloves garlic, minced
- 1 x 400g can jackfruit in water or brine (not in syrup or juice), drained
- 1 tbsp cumin
- 1 tbsp smoked paprika
- 1 tbsp maple syrup
- 1 x 400g can borlotti beans in water, rinsed and drained (or equivalent, cooked from dry: see chef’s tip)
- 1 x 400g can chopped tomatoes
- Pepper to taste
Directions
- Preheat the oven to 180°C.
- Rinse brown rice with cold water and place in a saucepan on the stove. Add 2 cups of water and bring to the boil. Reduce heat and simmer covered for 25 minutes. Remove from heat and stand covered for 5 minutes.
- Add the broccoli and capsicum to a lined baking tray. Dust generously with smoked paprika. Bake in the oven for 20 minutes or until slightly golden brown, turning half way through. Remove from the oven, then drizzle with half the lemon juice.
- Add the onion, celery and 1 tablespoon water to a large fry pan over high heat. Sauté for 2 minutes. Add the garlic and sauté for 1 minute (add more water if needed). Add the jackfruit, spices and maple syrup. Stir for 1 minute breaking up the jackfruit with a fork or spatula. Add the borlotti beans.
- Add the chopped tomatoes and ½ cup of water to the pan, reduce the heat to medium and cover. Allow the jackfruit and bean mix to cook for 15 minutes. Season with freshly ground pepper.
- While the rice and jackfruit mix are cooking, combine the tahini with half the lemon juice, thinning with water to create around ¼ cup of dressing. Season with pepper, then mix with the shredded cabbage and carrot in a medium bowl.
- Divide the brown rice into 4 bowls. Top with the roasted veg, jackfruit and bean mix, red cabbage and carrots and serve.
Chef's Tips
- While you’re boiling the rice, bake the vegetables and sauté the jackfruit to minimise the cooking time.
- Jackfruit in water can be found in the health food section of major supermarkets, health food stores and in Asian stores.
- Did you know: you can eat the whole broccoli, including the stalk? If the outside is tough you can just trim this off, then chop up the rest to include among your florets. You’ll be gaining maximum nutritional value from the broccoli and reducing food waste. Win win!
- If you like some spice, sprinkle chilli flakes over the broccoli and capsicum before roasting.
- For a change of grain, try quinoa (technically a pseudo-grain as it’s actually a seed) or freekeh (this is not gluten free).
- If you like olives, you could chop up a handful and add them to the jackfruit and bean mix at step 4
Anthea Chen
