Vegan Jackfruit BBQ Beans in a Sweet Potato Jacket with Slaw
Serve up some steaming sweet jacket potatoes with vegan jackfruit beans and a fresh slaw.
This easy dish is the perfect midweek dinner. The bean stew can be made the night before and reheated and the slaw can also be made in advance. The fresh slaw cuts through the richness of the beans.
Want more vegan recipes? Try 3 issues of Vegan Food & Living magazine for just £3!
Sometimes, you just need a cheap, time-saving and filling meal that doesn’t require too much thought. And the good thing about this one is that you can batch cook the jackfruit beans and freeze them to use in different meals.
What are the benefits of eating sweet potatoes?
These sweet root vegetables pack a punch when it comes to nutrition. Their vibrant orange colour provides a good source of betacarotene, vitamins A, C and B6 and fibre.
When roasted in their skins like in this recipe, you’ll be getting the maximum amount of benefits from your sweet potato. Sweet potatoes skins are high in fibre and other nutrients.
Compared to white potatoes, sweet potatoes have a lower GI (glycemic index), meaning you’ll get less of a blood sugar spike and should feel fuller for longer.
What is jackfruit?
This large, tropical fruit has become popular in vegan and vegetarian dishes in the West over the past few years and can be found in tins in your local supermarket.
Jackfruit has a mild flavour and a fleshy middle, which can be marinated and ‘pulled’ apart to replicate meat. It’s often used as a vegan substitute for pulled BBQ ‘pork’.
Tip: Make sure you mash your jackfruit well to get rid of any hard lumps. Marinate overnight if you can to really infuse those spices into the jackfruit.
Total Time: 1 hour and 10 minutes
Prep Time: 20 minutes
Cook Time: 50 minutes
Calories: 517
Servings: 4
Rating:
Total Time: 1 hour and 10 minutes
Calories: 517
Servings: 4
Ingredients
Method
Ingredients
(Servings: 4)
- 1 1 large sweet potatoes
- For the slaw
- 1 1 tbsp cider vinegar
- 0.5 0.5 tbsp olive oil
- 0.5 0.5 tbsp maple syrup
- 0.25 0.25 tbsp Dijon mustard
- 0.5 0.5 carrots, shredded
- 50 50 g red cabbage, shredded
- 0.25 0.25 red onion, shredded
- For the jackfruit BBQ beans
- 0.25 0.25 tsp vegetable oil
- 0.25 0.25 onion, diced
- 0.25 0.25 tsp garlic salt
- 0.25 0.25 tbsp smoked paprika
- 0.25 0.25 tsp ground cumin
- 100 100 g jackfruit
- 0.25 0.25 tbsp vegan Worcestershire sauce
- 0.25 0.25 tsp liquid smoke
- 0.5 0.5 tbsp maple syrup
- 0.25 0.25 tbsp tomato puree
- 100 100 g chopped tomatoes
- 30 30 ml vegetable stock
- 100 100 g mixed beans
Method
- Firstly, preheat the oven to 200°C/400°F/Gas Mark 6, then place the sweet potatoes onto a baking tray and place in the oven to bake for 40-50 minutes until cooked through.
- For the slaw, whisk together the cider vinegar, olive oil, maple syrup and Dijon mustard to make a dressing, then add this to a bowl with the carrot, cabbage and red onion and mix together well.
- Heat the oil in a large saucepan over medium heat, add the diced onion, garlic salt, paprika and cumin and cook for 3-4 minutes.
- Next, add the jackfruit, Worcester sauce, liquid smoke, maple syrup and tomato purée and cook for 3-4 minutes, then use a fork to mash the jackfruit down to a pulled consistency.
- Then add the chopped tomatoes, vegetable stock and mixed beans. Allow to simmer for 15-20 minutes until the sauce has thickened. Season to taste.
- Serve the roasted jacket potatoes with a portion of the jackfruit BBQ beans on top and a scoop of the slaw on the side. Enjoy!
Each 577g serving provides: Fat 10g, Saturates 1.5g, Carbohydrate 97g, Sugars 26g, Fibre 20g, Protein 15g, Salt 3g
Ready for another bite? Check out these tasty vegan sweet potato recipes!
