Jackfruit has a meaty texture that soaks up flavors from an easy homemade barbecue sauce to make this classic-style sandwich. Shredded broccoli and mashed avocado make for a creamy, crunchy slaw.
Tips
Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you'll add approximately 20 calories, 2 g total fat, and 1 g saturated fat per serving.
Sodium: Canned jackfruit can be full of sodium. Check labels and select the brand with the lowest amount of sodium, or look for frozen jackfruit and thaw before using.
By Shelli McConnell ,
Ingredients
- 2 small avocados, seeded and peeled
- 2 teaspoons lime juice
- 1 tablespoon extra-virgin olive oil (optional, <a href=“https://www.forksoverknives.com/recipes/vegan-burgers-wraps/jackfruit-barbecue-sandwiches-with-broccoli-slaw/#h-tips ”>learn more</a>)
- 3 cups shredded broccoli slaw mix
- ¼ cup sliced scallions (green onions)
- 1⅓ cups no-salt-added tomato sauce
- 3 pitted whole dates
- 1½ teaspoons chili powder
- 2 cloves garlic
- ½ teaspoon smoked paprika
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1 14-oz. can green jackfruit, rinsed, drained, and chopped
- 1½ cups cooked farro
- 6 whole wheat hamburger buns, toasted
Instructions
- For slaw (oil free), in a large bowl mash together one-fourth of the sliced avocado and the lime juice. (If using oil: In a large bowl mash together one-fourth of the sliced avocado with the lime juice and oil.) Add broccoli slaw mix and scallions; stir to combine. Cover and let stand while preparing filling.
- For jackfruit filling, in a blender combine tomato sauce and the next six ingredients (through pepper). Cover and blend until smooth. Pour into a medium saucepan. Stir in jackfruit and farro. Cover and heat through over medium, stirring occasionally.
- Spoon jackfruit mixture into buns. Top with slaw and remaining sliced avocado.
Nutritional Information:
Per serving (1 sandwich), 376 calories, 73 g carbohydrates, 8 g protein, 8 g total fat, 1 g saturated fat, 519 mg sodium, 15 g fiber, 29 g sugar
Note: Nutritional information is provided as an estimate only.
I have a fresh jacket fruit. Do I put the white shredds and the yellow fruit? Or just one?
Hi Elizabeth,
While we haven’t tested this recipe with fresh jackfruit you are welcome to try it. Fresh jackfruit is often riper, and therefore more sweet than canned jackfruit. You would use the white flesh for this. Good luck!
Amazing ! The broccoli slaw is so good I could eat buckets full of it. The BBQ sauce was so easy as was cooking the faro/jack fruit mixture. Just a great easy recipe with easy ti find ingredients at grocery store.
I live in eastern Canada. I have never seen jackfruit..canned or freash… for sale here.
Amazon.
I’m not from Canada, but I live in an “ethnic desert” and often have a hard time finding “odd items” like jackfruit. Asian food stores is where I found canned jackfruit.
We did not care for the flavors of this recipe. Warming the tomato sauce with the other ingredients left it tasting bitter and with unmelded flavors. Completely different result when compared to BBQ which is simmered a while. The slaw was tasteless, in our opinion.
I enjoyed this. Never had jackfruit before. Nice treat for 4th of July.
I subbed brown rice and it was delicious. I will shred the jackfruit next time before adding it to the skillet! And I’d recommend doubling the recipe. Delicious!
I am new to a plant based diet and this was my first recipe. I loved it! THANK YOU!
This is a easy recipe to make and is delicious. I used 1 date so it wasn’t too sweet. The sauce doesn’t remind me of a traditional bbq, but it is very good with the slaw on top! The flavors are very complimentary.
Three pitted dates equals 48 Grams of SUGAR. Albeit natural but not sure I want any…can I leave them out? I noticed in cookbook FOK uses lots of of maple syrup…that’s sugar too. I am pre-diabetic so think this is not a good thing but can someone confirm? Additionally, the last time I did a raw foods awhile back the smoothies called for dates and I started putting on lots of weight…I am wanting to take weight off.
Might I suggest you look into PCRM and their diabetes program. It’s a more targeted approach. It will also help you to understand why sugar isn’t the source of diabetes.
It looks delicious
The recipe for the broccoli slaw do you have it or can I find it somewhere without buying it from the store?
I buy organic broccoli slaw at Trader Joe’s!
You could use cabbage slaw.
What can I sub for farro?
I was wondering the same thing. Mayne quinoa or brown rice?
I substituted barley. Was good.
Brown rice
This was so delish!!! I added a bit more garlic and some chipotle for extra kick and we devoured it! Mouth watering good.
The recipes should be one for the slaw and one for the jackfruit. Combined as it is here is slightly confusing.
I agree. I find this a lot with FOK recipes.
Jackfruit comes in a can; you don’t need a recipe for that. Broccoli slaw can be chopped or grated broccoli with cabbage & carrot, & maybe onion if you like it.
Jackfruit is so tasty and works really well with BBQ flavors. We added an extra clove of garlic and used 2 tsp chili powder for a bit more punch.
Can I substitute bulgar #2 for the farro? Thank you!
Hi Rochelle,
Cooked bulgur should work fine in place of farro. If you do give it a try, please let us know how it turns out.
Thanks!
Courtney, editor
Forks Over Knives