Author:
Kevin Curry
Vegan BBQ Pulled “Pork”
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Meat eaters don’t have all the fun – and here’s proof!
Here’s my vegan spin on a summer favorite – BBQ pulled pork. You can enjoy this with rice, shredded cabbage, whole wheat or corn tortillas, or my personal favorite, as a delicious sandwich!
Long live the plants!
Note: Jackfruit is pretty common in grocery stores that have a robust vegan selection of products. If yours does not have one, then this is the perfect opportunity to go exploring and discover new products that can enrich your diet. You can usually find the canned version on the same aisle as canned tuna (in select grocery stores).
Vegan BBQ Pulled “Pork”
Ingredients
Substitution
Note
Ingredients for 6 servings of pulled jackfruit:
- 4 cans (14oz) jackfruit, drained
- 1/2 cup ketchup
- 1/2 cup Dijon mustard (or spicy mustard)
- 4oz liquid smoke ( I used hickory flavor)
- 2oz Worcestershire
- 3 tablespoons extra virgin olive oil (or avocado oil)
- 3 tablespoons apple cider vinegar
- 1/3 cup diced red onion
- 1/4 cup coconut sugar, packed
- 3/4 cup water
- 2 tablespoon arrowroot starch mixed with 2 tablespoons water
Steps
Step 1
Place all the ingredients in the slow cooker except for the arrowroot starch. Cook on high for 4 to 6 hours or low for 6 to 8 hours.
Step 2
When there is just about an hour left of cooking, spoon out the jackfruit, leaving only the broth. Mix together the arrowroot starch with water OR with 2 tablespoons of the broth. Immediately pour it into the slow cooker and stir. Add the jackfruit back to the slow cooker to finish cooking.
Step 3
Once the cooking cycle has finished, using two forks (or even a potato masher), gently mash and pull apart the jackfruit so it resembles pulled pork. Mix everything together in the slow cooker and serve and enjoy immediately.
Note: I made a sandwich with avocado, purple cabbage and spicy jalapeño sauce on a challah bun. You can definitely choose another type of bread when enjoying this such as low-carb buns, whole grain bread or even ciabatta rolls.
Approximate macros for 1 of 6 servings
Vegan BBQ Pulled “Pork”
Kevin Curry
Ingredients for 6 servings of pulled jackfruit:
- 4 cans (14oz) jackfruit, drained
- 1/2 cup ketchup
- 1/2 cup Dijon mustard (or spicy mustard)
- 4oz liquid smoke ( I used hickory flavor)
- 2oz Worcestershire
- 3 tablespoons extra virgin olive oil (or avocado oil)
- 3 tablespoons apple cider vinegar
- 1/3 cup diced red onion
- 1/4 cup coconut sugar, packed
- 3/4 cup water
- 2 tablespoon arrowroot starch mixed with 2 tablespoons water
-
Place all the ingredients in the slow cooker except for the arrowroot starch. Cook on high for 4 to 6 hours or low for 6 to 8 hours.
-
When there is just about an hour left of cooking, spoon out the jackfruit, leaving only the broth. Mix together the arrowroot starch with water OR with 2 tablespoons of the broth. Immediately pour it into the slow cooker and stir. Add the jackfruit back to the slow cooker to finish cooking.
-
Once the cooking cycle has finished, using two forks (or even a potato masher), gently mash and pull apart the jackfruit so it resembles pulled pork. Mix everything together in the slow cooker and serve and enjoy immediately.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!