Mu Shu Jackfruit Lettuce Wraps
Print Recipe Add to Collection
5 from 3 votes

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 Time15 mins
Cook Time35 mins
Total Time50 mins
Course: Appetizer, Main Course
Cuisine: Vegan
Keyword: mu shu, pulled jackfruit
Servings: 4
Calories: 97kcal
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

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

Serving: 1serving | Calories: 97kcal | Carbohydrates: 12.7g | Protein: 4.2g | Fat: 3g | Sodium: 1063.3mg | Fiber: 3.1g | Sugar: 5.5g