Vegan Jackfruit Stew bursting with flavors, a perfect comfort stew that tastes amazing! Jackfruit cooked with herbs and spices with carrots, onion, garlic, bell pepper, and celery.

 

Vegan Jackfruit Stew or Vegan Jackfruit Beef Stew …yum! This is one of my favorite recipes and a super hit at dinner parties. Everyone loves it, even meat-lover omnivores (do they still use the term “omnivore”?) are surprised when they find out that it’s vegan. The jackfruit tastes like meat but has a sweet and sour flavor. It’s so versatile, that you can add your own twist to it.

 

I made this delicious Vegan Jackfruit Stew seasoned with onion, garlic, celery, pepper, and herbs. It is hearty and delicious served with rice, potato, or quinoa with a garden salad. I love to make vegan stews so check out my Chickpea Stew (Vegan, Gluten-free), and  Jamaican Stew Peas with Dumplings Spinners (Vegan).

 

This is a simple stew recipe which tastes great and is colorful and vibrant.

I love green jackfruit’s texture. This recipe reminds me of the brown stews that I had growing up in Jamaica made with beef or chicken.

 

I’m so happy that no animals were harmed in making my Vegan, Gluten Free Jackfruit Stew, and it tastes so delicious.

Close up jackfruit stew

Why You’ll Love This Meat-Free Stew?

This jackfruit stew vegan has it all.

  • It’s gluten-free, and it’s made with ingredients that are probably already in your pantry!
  • It’s spicy, warming, and packed with the flavor of the Caribbean.
  • The sauce is rich and creamy while the jackfruit adds an additional element of texture that’s tough to describe.
  • It’s hearty, soothing, and satisfying, yet light enough for a summer day.
  • It’s also packed full of nutritional value (see more details below).
  • Despite the lack of flesh, the texture of pulled jackfruit is similar to that of shredded pork.
  • Perfect for a chilly fall day!
  • And did I mention how easy it is to make?
  • It’s all done in one pot.
  • It can be made in a slow cooker, an oven, or on the stove.
  • Easy to customize.
  • Suitable for the whole family.
  • This dish is ideal for dinner preparation.
  • As it sits, it improves.
  • This Stew is a perfect dish for your next potluck party or weekend dinner.

Have I persuaded you enough? I truly hope so!

You’ll be tempted to whip up a second batch before you’re even finished eating the first!

What Is Jackfruit?

Jackfruit is a large fruit, a species of the mulberry, fig, and breadfruit family, and is native to India. The ripe and unripe fruit is used in Asian cuisines.

It is a popular meat substitute and it has become a fast-growing trendy food here in the USA

The ripened fruit of the jackfruit is sweet, it is used as a dessert in pies, custard, cakes, and ice cream. See How To Tell If Jackfruit Is Ripe?

The unripe fruit of the young green jackfruit is used in savory recipes because its texture is like that of poultry.

It is great for preparing curries, and pulled pork alternatives.

You can find jackfruit in health food stores, major supermarkets, Caribbean, and Asian stores, or online. Read More About Ripe Jackfruit.

close up jackfruit

Jackfruit Nutritional Profile And Health Benefits

Jackfruit is also healthy, low in calories, and fat, and high in fiber, containing 3 grams of fiber per serving. It is thought to be the source of different health advantages.

It May Provide Disease Protection.

Jackfruit is high in antioxidants, which can aid with a variety of health benefits, including reducing the risk of a variety of ailments.

Antioxidant protects the cells against oxidative stress and inflammation that are often the result of free radical damage.

The following is a list of the most prevalent antioxidants in jackfruit:

Vitamin C: Jackfruit is strong in vitamin C, which could help in the prevention of inflammation, which can aid to prevent chronic diseases for instance cancer and heart disease.

Carotenoids: Carotenoids have been found to lessen inflammation and the risk of chronic diseases like type heart disease and type 2 diabetes.

Flavanones: Flavanones have anti-inflammatory effects that may aid in lower blood pressure, blood sugar, and cholesterol levels, all of which are important factors in preventing heart disease and type 2 diabetes.

Other Health Benefits

Jackfruit may provide a lot of unexplored health benefits.

Keeping skin problems at bay: There are many nutrients and antioxidants in this fruit, including vitamin C, which may improve skin health. There is some anecdotal evidence that consuming it may help slow down the aging process of the skin.

Heart Disease: Jackfruit may be good for your heart because it has a lot of potassium, fiber, and antioxidants in it.

Immune health: The vitamin A and C concentration of jackfruit may help in the prevention of illness. This fruit is also supposed to protect you from viral infections if you eat it.

Can of jackfruit for vegan jackfruit stew

Vegan Jackfruit Stew’s Ingredients Description

  • Green jackfruit: Jackfruit is the main ingredient in this dish. I prefer canned jackfruit ones because they are simple to assemble and are readily available. Get the green jackfruit. Do not use ripe jackfruit or the one in syrup.
  • Olive Oil: I used olive oil. Why? Because it is healthy. However, you can use your favorite or available one.
  • Onion/Garlic: The onion provides a base for the dish. The garlicky flavor is undeniable! If fresh ones are unavailable, dried ones can be substituted.
  • Celery: Celery is a fantastic ingredient that contributes to the stew’s depth of flavor. It has a distinctive crunch and lends a savory taste to the stew.
  • Red Bell Pepper: Red bell pepper offers a citrusy and sweet flavor. They add beautiful colors. If you want your dish to be visually more appealing, you can use red, yellow, and green peppers.
  • Tomatoes: Tomatoes also set a base for the stew. Besides, they also add a tangy flavor to the dish. In other words, tomatoes lift the flavors.
  • Potatoes: potatoes add a starchy texture to the stew. It gives it more texture. Russet potatoes are the finest choice for this recipe. Yuki in gold is also an option.

Seasonings

  • Bragg’s liquid amino: Made from soya beans, this sauce will fulfill the need for protein. It is a crucial ingredient in vegan recipes, and I simply love it. It is also gluten-free, so no worries there.
  • Ketchup: It’s because of this ingredient that it’s unique. With children, we understand that ketchup is a distinct food category, but it adds the perfect amount of sweetness and flavor to this dish, making it unique.
  • Carrot: Carrot is a tasty addition to this stew. They’re not only delicious but nutritious as well.
  • Thyme: The flavor of fresh thyme is lemony, minty, and earthy. You can use dried thyme instead of fresh thyme if you don’t have any on hand.
  • Italian seasoning: Italian seasoning is a dried herb blend that gives this stew taste as well as aroma.
  • Coconut sugar: Liquid sweeteners can be used in place of coconut sugar, such as maple syrup, brown rice syrup, and agave syrup.
  • Vegetable Broth: You can use any broth you have on hand and even make your own with vegetable peelings. If you are not vegan you can use beef or chicken broth for a more rich and deep flavor. You can use water if you don’t have any broth on hand.
  • Bay leaf, Allspice, Cayenne pepper: Allspice, cayenne or black pepper, and bay leaves are the perfect combination of spices for the most amazing flavor.
  • Cornstarch: Depending on the desired consistency of the sauce, you can increase or decrease the amount of cornstarch.
  • Parsley: The addition of parsley to a dish improves the flavors. It balances out savory dishes in the same way as a squeeze of lemon juice improves the flavor of something.

jackfruit stew ingredients on grey background

How To Make Vegan Jackfruit Stew?

  1. Heat oil in a skillet or dutch oven on medium heat, add onion and cook until soft, about 3 minutes.
  2. Add garlic and celery. Bell pepper, thyme, and Italian seasoning and cook for about 1-minute stirring.
  3. Stir in tomatoes and cook stirring for another minute
  4. Add green jackfruit,  potatoes, Bragg’s Liquid Aminos, ketchup, and carrot, and stir to coat with seasonings.
  5. Add vegetable broth, bay leaf, coconut sugar, allspice, and cayenne pepper. Bring stew to boil. Reduce heat to simmer for about 15-20 minutes or until jackfruit is tender. Use a fork and shred some of the jackfruits.
  6. Mix cornstarch with water until completely dissolved. Add to the jackfruit beef stew and stir until the sauce is thickened.

jackfruit stew in pot

Serving Suggestions

Enjoy with crusty bread for dipping or serve over rice, quinoa, or mashed potatoes. Delicious served on its own with a salad or greens.

Storage Methods

As I mentioned above, this stew improves with time, so it’s ideal for large batches. Once cooked and cooled, transfer it to an airtight container and store it in the refrigerator. It’ll last 3-4 days in the fridge.

Recipe Notes:

  • Because jackfruit is low in protein, you can add black beans, chickpeas, or lentils to improve the protein content of your curry. Cooked tempeh would increase the protein amount as well.
  • Other colored peppers, cauliflower, gnocchi, and sweet potatoes can simply be substituted for the vegetables used in the recipe. In any case, avoid overcooking your vegetables to avoid them becoming mushy.
  • Paprika can be used instead of cayenne pepper. Alternatively, sauté the vegetables with a dash of sliced red chili pepper. You may also simply add some curry powder to increase the spiciness and flavor intensity.

jackfruit stew close up in a grey bowl

Some Other Frequently Asked Questions

Can I Store It In The Freezer?

You can, but if you’re going to freeze it, I’d recommend removing the potatoes or cooking them separately from the stew. The reason for this is that when frozen potatoes are defrosted, they become grainy and absorb all of the liquid, affecting the overall flavor of the stew. The stew can be frozen without the potatoes for up to 3 months.

Does Jackfruit Taste Like Pulled Pork?

The texture of jackfruit is similar to that of a mango, pineapple, or banana in terms of density and fibrousness. However, the flavor is different. Some describe jackfruit as sweet, while others claim it has a flavor akin to pulled pork when cooked. In this recipe, I’m using green jackfruit so yes it is similar to pulled pork in texture.

Is Jackfruit The Same As Durian?

When it comes to fruit, both jackfruit and durian are big. Jackfruit is bigger than durian, though, and it is the biggest tree fruit. Jackfruit may reach three feet in length and 110 pounds in weight, while durian reaches 30 pounds.

Is Jackfruit Eating Poses Any Risks?

Although jackfruit is generally harmless, some people should limit or avoid it. Certain people, particularly those allergic to birch pollen, are allergic to it.

Diabetics may need to change their medication dosages if they take this fruit on a daily basis because of its ability to reduce blood sugar levels.

 

Final Wording!

Thanks for stopping by. I’m glad you’re here. The world needs more people like you, who want to make a difference in the lives of others, be it humans or animals. I hope this recipe has inspired you to cook more vegan recipes and reduce your meat consumption. These are two changes you can easily make that will have a tremendous impact on the well-being of animals around the world and on our planet as well. So thank you for making a difference, even if it’s just in this one meal. 

Other Vegan Jackfruit  Gluten Free Recipes To Prepare

  1. Jackfruit Carnitas
  2. Jackfruit Seed Curry
  3. BBQ Jackfruit Sandwiches
  4. Vegan BBQ Jackfruit Wraps
  5. Instant Pot Vegan Jackfruit And Potato Curry
  6. Jackfruit Curry Recipe

And as always, if you like and enjoy this recipe, please leave a comment and give a recipe rating,  to let me know your feedback. See you with the next blog post!

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Vegan Jackfruit Stew in grey bowl

Vegan Jackfruit Stew

Vegan Jackfruit Stew bursting with flavors, a perfect comfort stew that tastes amazing! Jackfruit cooked with herbs and spices with carrots, onion, garlic, bell pepper, and celery.
5 from 15 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Vegan Jackfruit Stew
Prep Time: 15 minutes
Cook Time: 17 minutes
Servings: 4 servings
Calories: 129kcal

Ingredients

  • 1 can green jackfruit drained, (do not use ripe jackfruit or the one in syrup)
  • 1 tablespoon olive oil or coconut
  • 1 small onion finely chopped
  • 3 cloves garlic minced
  • 1 stalk celery
  • 1/2 red bell pepper chopped
  • 2 sprigs thyme or, 1 teaspoon dried
  • 1 teaspoon Italian seasoning
  • 1 medium tomato chopped
  • 1 medium potato peeled and chopped
  • 2 tablespoons Bragg’s liquid aminos or soy sauce
  • 1 tablespoon ketchup
  • 1 carrot cut in slices
  • 1 teaspoon coconut sugar
  • 2 cups vegetable broth (gluten-free)
  • parsley for garnish
  • 1 bay leaf
  • Pinch of allspice (optional)
  • 1/4 teaspoon Cayenne pepper optional
  • 2 teaspoons cornstarch
  • 1/4 cup water

Instructions

  • Heat oil in a skillet on medium-high, add onion and cook until soft, about 3 minutes.
  • Add garlic, celery. bell pepper, thyme, Italian seasoning and cook for about 1-minute stirring.
  • Stir in tomatoes and cook stirring for another minute
  • Add potatoes, green jackfruit, Bragg’s Liquid Aminos, ketchup, carrot and stir to coat with seasonings.
  • Add broth, bay leaf, coconut sugar, allspice, and cayenne pepper. Bring stew to boil. Reduce heat to simmer for about 15-20 minutes or until jackfruit is tender. Use a fork and shred some of the jackfruits.
  • Mix cornstarch with water until completely dissolved. Add to stew and stir until the sauce is thickened.
  • Delicious served with rice, potatoes, quinoa or on its own with a salad or greens.

Nutrition

Calories: 129kcal | Carbohydrates: 23g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Sodium: 553mg | Potassium: 418mg | Fiber: 4g | Sugar: 8g | Vitamin A: 11646IU | Vitamin C: 29mg | Calcium: 48mg | Iron: 1mg