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Mu Shu Jackfruit Lettuce Wraps

May 21, 2013 By Susan Voisin 19 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

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Young green jackfruit is simmered with ginger root and garlic to make Mu Shu Jackfruit, an ultra-light vegan version of mu shu pork. Wrapped in lettuce leaves, it’s under 100 calories!

Mu Shu Jackfruit Lettuce Wraps: jackfruit pulled pork with Mu Shu flavors. Vegan, low-fat, and under 100 calories!

Excuse the short introduction to this recipe, but I’m packing my bags and heading to Portland, Oregon, to hobnob with the vegan and famous at Vida Vegan Con. I’ll be giving a food photography presentation, speaking about blog monetization with Nava Atlas, and participating in a panel on privacy and oversharing with Dreena Burton, Joanna Vaught, and Sayward Rebhal.

Plus, I’ll be having dinner with friend and fellow blogger Maria, so I’m beyond excited. Daughter E is coming along as my “assistant” (camera bag bearer), so if you’re there, please don’t hesitate to come up to us and tell her that you remember when she was little bitty and wore glasses (she loves that, honest!)

Before I go, I wanted to share a traditional Chinese recipe that I lightened up with the use of jackfruit. You may remember young green jackfruit from my Jackfruit “Crab” Cakes; it’s an Asian fruit that is used as a vegetable when it’s green. As it cooks, it starts to flake and shred, becoming eerily reminiscent of the texture of pulled pork, without all of the antibiotics, cholesterol, or animal suffering.

Its shreddy texture is perfect in this Mu Shu Jackfruit, absorbing all the sweet and salty flavors of the sauce while having a much lower calorie and fat count than the original. I also substituted lettuce leaves for the traditional mu shu pancakes, making this main dish much lighter and fresher than its namesake while still just as flavorful.

Mu Shu Jackfruit Lettuce Wraps

A Note About Gluten: The hoisin sauce I used contains wheat, but if a wheat-free version exists, you could make these gluten-free (you’ll need to check your soy sauce, too).

Interested in More Jackfruit Recipes?

Check out Jacked-Up Vegan Ribs and Jackfruit Crab Cakes.

Mu Shu Jackfruit Lettuce Wraps: Young green jackfruit is simmered with ginger root and garlic to make this vegan version of mu shu pork. Wrapped in lettuce leaves, it's under 100 calories!

Mu Shu Jackfruit Wraps
5 from 3 votes
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Mu Shu Jackfruit Lettuce Wraps

Look for cans of young green jackfruit in Asian grocery stores, but be sure it’s packed in water or brine, not syrup. You can make these light wraps more filling by adding cooked edamame or soy curls.
Prep Time 15 minutes minutes
Cook Time 35 minutes minutes
Total Time 50 minutes minutes
Servings 4
Author Susan Voisin

Ingredients

  • 1 small onion diced
  • 3-4 cloves garlic minced
  • 1 teaspoon minced ginger root
  • 1 20-ounce can young green jackfruit in water or brine not syrup well drained and pieces coarsely chopped
  • 1/2 cup vegetable broth
  • 2 tablespoons soy sauce or wheat-free tamari
  • 1 tablespoon hoisin sauce
  • 2 cups shredded cabbage
  • 1/2 cup slivered baby carrots
  • 4-5 mushrooms --about 5 ounces--stemmed and sliced
  • 4 green onions sliced
  • 1 teaspoon dark sesame oil optional
  • Lettuce leaves for wrapping
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Instructions

  • In a medium-sized saucepan, saute the onion until it softens (add a splash of water or broth if it begins to stick). Add the garlic and ginger root and cook for another minute.
  • Add the chopped jackfruit, vegetable broth, soy sauce, and hoisin sauce to the pan. Bring to a simmer, cover, and cook on low until jackfruit softens and begins to shred when you press on it with the edge of a spoon (about 20-30 minutes).
  • Gently “encourage” the larger pieces to fall apart. Then add the remaining ingredients (except lettuce), cover, and simmer until the mushrooms exude their juices, about 5 minutes.
  • Serve in lettuce cups with sriracha or extra hoisin sauce. May be eaten warm or cold.

Notes

On Weight Watchers’ Freestyle program, one serving is 1 point (from the hoisin sauce) with or without the sesame oil, as long as your broth is fat-free.
Nutrition Facts
Mu Shu Jackfruit Lettuce Wraps
Amount Per Serving (1 serving)
Calories 97 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 1063.3mg46%
Carbohydrates 12.7g4%
Fiber 3.1g13%
Sugar 5.5g6%
Protein 4.2g8%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

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Mu Shu Jackfruit Lettuce Wraps: Young green jackfruit is simmered with ginger root and garlic in this ultra-light #vegan version of mu shu pork. Wrapped in lettuce leaves, it's under 100 calories!

See you in Portland!

Susan

 

This post contains Amazon affiliate links. When you buy something through them, I receive a commission that helps pay the bills. Thanks for your purchase!

 

Filed Under: Main Dishes, Plant-Based "Meats" and Main Dishes, Recipes, Vegetables Tagged With: Jackfruit, Soy, Under 200, Weight Watchers Points

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Reader Interactions

Comments

  1. janet @ the taste space

    May 21, 2013 at 8:56 am

    I am loving your unique ways of using jackfruit, Susan. Have fun!

    Reply
  2. Marilou Garon

    May 21, 2013 at 9:24 am

    Thank you, looks delicious for summer! Can we also have the recipe for the beautiful inside-out sushi rolls in the background? 🙂 It looks like you use brown rice and I’d so love to know how to use it for nori rolls!

    Reply
  3. Mary Ellen

    May 21, 2013 at 9:55 am

    Congratulations on your presentation! I can’t wait to try this fun recipe.

    Reply
  4. Laina

    May 21, 2013 at 10:35 am

    Looks delicious, Susan!

    Kikkoman makes a gluten-free soy sauce. I’ve seen other brands online as well. There are also some gluten-free hoisin sauces out there too.

    Or you can make your own hoisin sauce:
    4 tablespoons gluten free soy sauce -or- braggs amino acids
    1 tablespoon peanut butter
    1 tablespoon honey
    3 teaspoons white vinegar
    1/4 teaspoon garlic powder
    2 teaspoons sesame oil
    2 teaspoons Siracha chili sauce
    1/8 teaspoon black pepper

    I haven’t seen jackfruit around here, but haven’t looked in awhile. Will have to check around because I’d love to make this. Yum!

    Reply
  5. india leigh

    May 21, 2013 at 1:31 pm

    Lettuce wraps. Of course! Why didn’t I think of that?! I finally got around to experimenting with Jackfruit this weekend. http://aveganobsession.blogspot.co.uk/2013/05/pulled-pork-jackfruit-with-fresh.html I loved it! I am going to stock up on a few cans, and put your recipe on the list to try.
    thanks! Enjoy Vida Vegan Con. (jealous!). I am definitely going next year..hook or by crook! or should that be crock?
    India Leigh

    Reply
  6. Nicole

    May 21, 2013 at 2:17 pm

    Any particular Hoisin sauce you like best? And if one can’t find jackfruit, any good substitutions? Thanks! 🙂

    Reply
  7. Marta @ What should I eat for breakfast today

    May 21, 2013 at 5:12 pm

    This is a unique recipe. Have fun in Oregon and good luck with presentation!

    Reply
  8. Leanne @ Healthful Pursuit

    May 22, 2013 at 6:50 am

    Wow, have fun at the event! Sounds like it’s going to be good. I LOVE Dreena. So very cool that you get to work alongside her.

    Reply
  9. Irina @ wandercrush

    May 22, 2013 at 7:18 pm

    The last time I tried cooking with jackfruit, it was a huge failure! I definitely need to give it another shot, though… your recipe might be my saving grace.

    Reply
    • Susan Voisin

      May 30, 2013 at 9:15 am

      I’ve had problems with it, too. For one thing, it can be tricky to get it the right softness. If I cook it too long, it seems to lose all its chewiness. I think the trick is not to expect it to shred as it cooks but to cut it up beforehand. Also, it’s so low in calories that it is much more filling when used with something heartier, like a legume or a grain.

      Reply
  10. Sharon

    May 29, 2013 at 2:35 am

    Thanks for the new recipe, Susan. (And thank you for the tip about a cookie sheet for potato “fries!”)

    I posted your website on Dean Ornish’s website: http://www.ornishspectrum.com/ and lots of people commented on it! I think it’s one of the best, and I always look forward to your new recipes.

    Have fun in Oregon! You deserve it! 😀

    Reply
    • Susan Voisin

      May 30, 2013 at 9:11 am

      Thanks so much, Sharon! I appreciate the support.

      Reply
  11. Laura T.

    July 27, 2013 at 8:16 pm

    I made this and we both loved it. I’ve been buying and cooking jackfruit every week since you posted this! Most recently I’ve used it for southern fired ‘chicken’. Going to work on a fat free version soon, southern baked chicken I guess?

    Reply
  12. Susan

    June 15, 2014 at 4:16 am

    Hi Susan!

    This is a long shot, but do you happen to have any tips for working with *fresh* (unripe) jackfruit?

    Specifically, do you know if the cooking times are significantly different between fresh and canned?

    Love your recipes and just found your site today. I’m definitely checking back regularly for my fat free vegan meals!

    Reply
    • Susan Voisin

      June 15, 2014 at 9:55 am

      I wish I could help, but I’ve only worked with the canned jackfruit. I’ve seen them fresh and they look so intimidating, but I’d love to know how to use them.

      Reply
  13. Zacharia Ponkunnam

    February 17, 2015 at 12:28 am

    I m very proud of this site.. n..Chennai Jackfruit fest..
    because..In Kerala Malayali not done this.Malayali not know the value of JACKFRUIT..

    Reply
  14. Angie G

    April 5, 2015 at 7:53 am

    Susan, could I use fresh jackfruit, as opposed to canned?

    Reply
    • Susan Voisin

      April 5, 2015 at 7:55 am

      I think you could, as long as it’s a green jackfruit (not ripe or sweet) but I haven’t actually tried it.

      Reply
  15. Natasha

    October 29, 2018 at 7:05 am

    Loved this, new to plant based eating and always trying to find interesting things to cook or old favourites just made without meat. Didnt have hoisin sauce so used a smoky bbq sauce and added some asian 5 spice I sustituted the cabbage with Kale as that is what I had in the fridge, topped with some toasted sliveredcalmonds for crunch and sliced fresh chilli.

    Reply

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Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
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