Jackfruit stew with spices & orange

Jackfruit stew with spices & orange

Cooked jackfruit has a similar texture to pulled pork and it absorbs flavours brilliantly. Here we’ve taken a Moroccan-inspired route with ras el hanout, harissa and orange to make a hearty vegan one-pot. 

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VeganVegetarianHealthyLow in saturated fat2 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook40 mins
  • Total time55 mins

Ingredients

  • 1 tbsp olive oil
  • 1 large red onion, finely chopped
  • 2 x 410g cans PlantLiving: Jackfruit Pieces in Water, drained
  • 3 clove/s garlic, crushed
  • tbsp Cooks’ Ingredients Ras El Hanout
  • tbsp rose harissa
  • 400g can chopped tomatoes
  • 400g can chickpeas, drained and rinsed
  • 400ml vegetable stock
  • 200g couscous
  • 1 tbsp freshly squeezed orange juice (about 1⁄2 orange)
  • 2 tsp pomegranate molasses
  • pinch Pinch of sugar (optional)

To serve

  • 4 tbsp Greek-style dairy-free yogurt alternative
  • 50g pomegranate seeds
  • ¼ x 25g pack coriander, leaves roughly chopped, plus a few sprigs

Method

  1. Heat the oil in a large sauté pan or casserole dish over a medium heat, then cook the onion with a pinch of salt for 6-8 minutes until softened. Meanwhile, put the drained jackfruit in the centre of a clean tea towel, bring together the corners, then wring out the excess liquid over the sink (this helps to achieve a meaty texture). Reduce the heat to medium-low, add the garlic and ras el hanout to the onion and stir fry for 1-2 minutes. Tip in the jackfruit and harissa and stir fry for 2 minutes until the jackfruit is nicely coated.

  2. Stir in the chopped tomatoes, chickpeas and stock. Bring to the boil, then reduce the heat to low and gently simmer, uncovered, for 20-25 minutes, stirring occasionally, until the sauce has thickened slightly and everything is piping hot throughout. Meanwhile, cook the couscous according to pack instructions.

  3. When the stew is ready, use two forks to shred the jackfruit chunks. Stir in the orange juice and pomegranate molasses; season. Add a pinch of sugar to balance the spices, if liked. Divide the couscous among 4 shallow bowls; spoon over the stew. Add a dollop of yogurt alternative to each serving, then scatter with the pomegranate seeds and coriander sprigs.

Cook’s tip

A versatile tin for the storecupboard, jackfruit is an excellent alternative to shredded meat. Try cooking it with fajita-style spices and piling into tacos or use in place of beef mince in a plant-based bolognese or chilli. 

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,253kJ/ 535kcals

Fat

10g

Saturated Fat

1.6g

Carbohydrates

85g

Sugars

24g

Fibre

14g

Protein

15g

Salt

1.5g

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