V-Lish Vegan Food Company and Meghan Baker on Save the Kales - BBQ Jackfruit Sandwiches
|Olive oil||1⁄2 Tablespoon|
|Finely chopped onion||1⁄3 Cup (5.33 tbs)|
|Canned jackfruit||1 Can (10 oz)|
|For the barbecue sauce|
|Tomato sauce||1⁄2 Cup (8 tbs)|
|Ketchup||1⁄2 Cup (8 tbs)|
|Yellow mustard||1⁄4 Cup (4 tbs)|
|Vegan worcestershire||1⁄6 Cup (2.67 tbs)|
|Braggs amino||1⁄6 Cup (2.67 tbs)|
|Molasses||1⁄3 Cup (5.33 tbs)|
|Brown sugar||1⁄3 Cup (5.33 tbs)|
|Smoked salt||1 Pinch|
- In a shallow pan, add in the olive oil, onion and jack fruit. Place over the stove and cook on low – medium until done.
- For the BBQ Sauce – in a large bowl, mix thoroughly all the ingredients.
- When jack fruit is done, mash with a potato masher and add in the BBQ sauce. Toss well.
- Place the mixture over the toasted vegan bun and top with vegan slaw. Serve and enjoy!
Calories 312 Calories from Fat 24
% Daily Value*
Total Fat 3 g4.2%
Saturated Fat 0.32 g1.6%
Trans Fat 0 g
Cholesterol 0.39 mg0.13%
Sodium 830.5 mg34.6%
Total Carbohydrates 69 g23%
Dietary Fiber 1.8 g7.3%
Sugars 41.9 g
Protein 6 g11.8%
Vitamin A 3.4% Vitamin C 9.2%
Calcium 10.5% Iron 11.3%
*Based on a 2000 Calorie diet