close

Before You Go!

Get new recipes, health-focused articles, and special offers direct to your inbox each week.

  • Prep-time: / Ready In:
  • Makes 4 bowls

These BBQ jackfruit bowls hit all the right notes for a great eating experience—chewy, zesty, crunchy, and colorful. Meaty jackfruit morsels are marinated in an oil-free BBQ sauce to absorb that classic smoky-sweet flavor, just minus the unhealthy ingredients. A bed of quinoa and broccoli slaw soaks up the excess sauce while quick-pickled red onions and cucumbers add a delicious tang to the dish. Slices of whole grain bread are enhanced with a sprinkling of garlic powder and pepper for an extra dose of savory flavor, but if you want to leave out the toast you can fold everything into a tortilla burrito-style for a delicious lunchtime wrap!

For more jackfruit recipes, check out these tasty ideas:

Ingredients

  • ¼ cup apple cider vinegar
  • 1 tablespoon pure cane sugar
  • 2 cups thinly sliced cucumber
  • 1 cup slivered red onion
  • ½ cup thinly sliced radishes
  • 4 thick slices whole grain bread (½-inch thick)
  • ¼ teaspoon garlic powder
  • Freshly ground black pepper, to taste
  • 1 14-oz. can green jackfruit, rinsed, drained, and shredded
  • 10 to 14 tablespoons purchased oil-free barbecue sauce or Del’s Basic Barbecue Sauce
  • 4 cups hot cooked tricolor quinoa
  • 2 cups broccoli slaw

Instructions

  1. For quick-pickled vegetables, in a small saucepan bring vinegar, sugar, and 1 tablespoon water to boiling. Stir in cucumber, onion, and radishes. Remove from heat; let stand at least 20 minutes, stirring occasionally. Drain before using.
  2. For the Texas toast, place bread on a baking sheet. Mist bread lightly with water. Sprinkle with garlic powder and pepper. Broil 4 to 5 inches from heat about 3 minutes or until lightly toasted, turning once. Cut slices in half diagonally.
  3. In a bowl stir together shredded jackfruit and 2 tablespoons of the barbecue sauce. In bowls arrange jackfruit, quinoa, broccoli slaw, and pickled vegetables. Drizzle with the remaining Barbecue Sauce. Serve with Texas toast.

Comments (3)

(4.33 from 3 votes)
Your Rating has been added Your Comment has been added
Add a Comment and/or Rating
Leave a Reply
Recipe Rating
Please provide a rating
Your email address will not be published. Required fields are marked *
You need to provide a comment or rating to submit
Yorleny solano3 months ago
Reply
Do you want to report this comment as inappropriate?

Es demaciado bueno .

Cathy4 months ago
Reply
Do you want to report this comment as inappropriate?

Made this last night and enjoyed it. I’d add more BBQ sauce next time and probably toss the broccoli slaw with a no fat vinaigrette to add a little more moisture.

Kay Davis8 months ago
Reply
Do you want to report this comment as inappropriate?

I did not like the plain broccoli slaw so I mixed it with mustard and fat free dressing- was pretty good. I also had to cook the jackfruit in the BBQ sauce to get rid of some of the sour jackfruit taste. The pickled cucumbers, onions, and radish were delish. I ended up eating this as a sandwich on my toast but with those modifications it was very good. I thought the garlic toast would be weird with these flavors but it was good.

Healthy eatingshouldn't be a hassle

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner

Learn how to cookplant-based meals at home

Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.

Join the course
Headshot of Shelli McConnell
about the author

Shelli McConnell

Shelli McConnell graduated with a bachelor of science in consumer food science and a minor in journalism from Iowa State University. She began her career as a home economist in the Better Homes & Gardens test kitchen before moving into an editorial position within DotDash Meredith. She has since freelanced for 25 years and has served as an editorial project manager for many books and magazines, including three editions of the Better Homes & Gardens New Cook Book. She has also developed thousands of recipes for publications including Forks Over Knives magazine; Eat This, Not That!; Diabetic Living; Better Homes & Gardens; The Magnolia Journal; and more. McConnell loves to entertain and inspire, so when she’s not in her office, she’s usually in her kitchen. Find her on LinkedIn.

see more from this author
Forks Meal Planner Free Plan
Free download

Free 5-Day Meal Plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

More from Forks Over Knives

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

Copy link
Powered by Social Snap