I’ve been experimenting off and on with young green jackfruit ever since I heard of jackfruit carnitas. Harvested before it has a chance to become sweet, green jackfruit “shreds” as it cooks until it has an uncanny resemblance to pulled pork. It doesn’t have much flavor itself, which makes it ideal for soaking up the flavors of barbecue sauce, curry, Thai chile and lime, or anything else you throw at it.
It’s fairly easy to find canned jackfruit in stores specializing in Indian and Asian groceries. Look for it to be labeled “Young Green Jackfruit” and be sure that it’s packed in water or brine, not syrup. You will also notice cans of ripe jackfruit, but don’t be tempted to substitute them or you will wind up making a barbecue or “crab” cake that tastes like dessert. Ugh.
I have to admit that I wasn’t very satisfied with my first experiment with jackfruit. I simmered it in barbeque sauce for a while and served it on buns, and while the “meat” was nice and shreddy, it didn’t provide the satiety of a protein-rich barbeque made with tempeh, tofu, or beans. In other words, both my husband and I were still ravenous after we’d devoured all the jackfruit. Jackfruit alone is very low in calories–a whole can, depending on the brand, may contain only 60 calories–so it’s great for adding volume to a dish without adding calories, but in my opinion, it needs more than just a sauce to make it a meal. It works best if combined with a protein-rich food like tofu to make it more filling and add nutrients.
In this recipe I used it to add flakiness and texture to my “crab” cakes (remember my okara and green curry versions?) I experimented with two variations, one with tofu and the other with beans, for a soy-free option, and both did a good job of holding the jackfruit burgers together. My daughter and I preferred the lighter texture of the tofu version, while my husband liked the density of the cakes made with great northern beans. In both, the jackfruit adds a flakiness that is eerily similar to crab cakes.
- 1 small onion
- 1 20 ounce can young green jackfruit in water or brine, rinsed and well drained
- 14 ounces firm tofu or 1 15-ounce can white beans, drained
- 2 tablespoons dried arame, crushed
- 2 tablespoons nutritional yeast
- 1 tablespoon Old Bay Seasoning (or more to taste)
- 2 large cloves garlic, pressed
- 2 teaspoons soy sauce (or salt to taste)
- 1 teaspoon prepared mustard, any variety
- 1/8 teaspoon turmeric powder (optional)
- 1/2 cup oatmeal (quick or regular oats) or quinoa flakes, uncooked)
- Breading, optional (see below)
- Chop the onion finely in food processor and place it in a medium bowl. Drain the jackfruit and rinse it well and add it to the processor. Pulse until it is broken into rough pieces about 1/2-inch in size; keep it fairly coarse and be careful not to grind it into a paste. Add it to the onions.
- Place the tofu or white beans into the processor along with all remaining ingredients except oatmeal and breading. Pulse to crumble the tofu finely and distribute the seasonings. Add the tofu mixture to the bowl along with the oatmeal, and stir well to combine with the jackfruit and onions. Refrigerate for about 15-30 minutes.
- Preheat oven to 375F. Line a baking sheet with a silicone mat or parchment paper. If you are using a breading (see note below), spread it on a large plate.
- Scoop up about 1/3 cup of the burger mixture and shape it into a patty. Place it into the breading, if desired, sprinkle a little breading on top, and gently pat into the top and sides. Carefully place it on the prepared baking sheet and repeat with remaining mixture. Bake for 20 minutes. Carefully turn over each cake and bake for another 20 minutes. Serve alone with tartar sauce and spicy ketchup or on a bun.
Makes about 7 cakes with beans, 9 with tofu. Nutritional data below are for cakes with tofu but without breading.
With beans, excluding breading, each cake provides 93 calories, 10 calories from fat, 1g total fat, 0mg cholesterol, 354.5mg sodium, 204.8mg potassium, 15.5g carbohydrates, 3.1g fiber, less than 1g sugar, 5.7g protein
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