Pulled BBQ Jackfruit Bowl

low fat

Jackfruit bears an uncanny resemblance in texture to a pulled ‘meat’, and after a rinse, it can take on virtually any flavour you like. As such, a saucy BBQ seems an obvious choice — made extra wholesome by rice and veggies!

Preparation time Prep: 20 mins
cook 25 mins
Skill level Easy Peasy

You will need:

  • 1 cup brown rice, uncooked
  • 1 head broccoli, chopped
  • 1 red capsicum, core removed and chopped
  • 1 tablespoon olive oil (or omit)
  • 2 cups finely shredded red cabbage (about ¼ of a whole red cabbage)
  • 1 carrot, finely sliced or shredded
  • Salt and pepper to taste
BBQ Jackfruit
  • 1 tablespoon olive oil (or sub water)
  • 1 onion, thinly sliced
  • 3 cloves garlic, crushed
  • 1 x 400g can jackfruit in water (not in juice), drained
  • ¼ cup barbeque sauce
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 2 tablespoons coconut sugar, or any other sweetener
  • Salt and pepper to taste


  • 1Preheat the oven to 180°C.
  • 2Bring a small pot of water to a boil. Cook the brown rice according to its packet instructions. Set aside.
  • 3Add the broccoli and capsicum to a lined baking tray. Drizzle with olive oil and toss until combined. Bake in the oven for 20 minutes or until slightly golden brown.
  • 4To prepare the jackfruit, add the onion and oil to a large fry pan over high heat. Sauté for 2 minutes. Add the garlic and sauté for 1 minute. Add the jackfruit, half the barbeque sauce (2 tablespoons), spices and coconut sugar. Stir for 1 minute breaking up the jackfruit with a fork or spatula.
  • 5Add 2 cups of water to the pan, reduce the heat to medium and cover. Allow the jackfruit to cook for 20 minutes or until it is soft and broken down. Stir in the remaining 2 tablespoons of barbeque sauce. Season with salt and pepper.
  • 6Add the cabbage and carrot to a medium bowl. Add a pinch of salt and mix until combined.
  • 7Divide the brown rice into 4 bowls. Top with the roasted broccoli, capsicum, jackfruit, red cabbage and carrots and serve.

Tip: While you’re boiling the rice, bake the vegetables and sauté the jackfruit to minimise the cooking time. Jackfruit in water can be found in the health food section of major supermarkets, health food stores and in Asian stores.

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