Easy Jackfruit “Chicken” Quinoa Bowl

Are you someone who always says they would like to try being vegetarian or plant based but have no idea where to start? 

Well check out below for a rich and buttery jackfruit that tastes just like pulled chicken, served with quinoa and spinach. Ready in less than 30 minutes! This is a great alternative to the usual 'mock' meats that are pretty small and usually more expensive and there are added ingredients to them sometimes. 

The meal will also provide you will high amounts of protein, fiber and vitamins and minerals (see at the bottom). You will also find that the meal can be enjoyed warm or cold for later on in the day and as an added benefit it will keep you fuller for longer, than any shop bought salad. 

This recipie Serves roughly 3 people

INGREDIENTS

SAUCE

·         2 tbsp almond butter

·         2 tbsp soy sauce

·         1 tsp maple syrup

·         1 tsp sesame oil

·         1/4 tsp ground cumin

·        2 tsp smoked paprika

JACKFRUIT

·         2 cans of jack fruit  

·         1 onion, diced

·         2 cloves garlic, minced

·         4–5 medium sized mushrooms, sliced

·        Salt, pepper to taste

BOWL Base

·         1 cup quinoa (or brown rice)

·         2 cups water

·         4 cups sautéed greens like spinach, kale, etc (optional)

INSTRUCTIONS

1.    Combine all the sauce ingredients together in a small bowl and mix until smooth. Set aside.

2.    Start by preparing the quinoa, combine the quinoa with water in a large saucepan. Bring to a boil, then reduce heat and let simmer for about 20 minutes, or until no liquid remains. In the meantime, prepare the jackfruit “chicken”.

3.    Drain and rinse the jackfruit. Chop off the center (the firm part). Keep the softer edges.

4.    Heat one tablespoon of oil in a large pan over medium heat. Once hot, add onion and garlic. Cook for 3-5 minutes until onions are soft and start to caramelize, this is important to add flavor.

5.    Add mushrooms and cook for another 5 minutes, or until lightly browned.

6.    Add the jackfruit and slightly shred it by pressing as it cooks. Cook for 5-7 minutes, stirring frequently to make sure it does not stick to the bottom of the skillet. If needed, add 1-2 tablespoons of water to prevent sticking.

7.    Stir in the sauce and mix well, making sure all the jackfruit is coated. Continue to cook for one more minute.

8.    Add the quinoa into a bowl, top with the jackfruit “chicken” and a squeeze of lemon juice. You can also serve with your favorite greens.

NOTES

Please do not omit any ingredient in the almond butter sauce, each one contributes to the “meaty” flavor. Smoked paprika can be replaced with 1 tsp liquid smoke.

Optional garlic quinoa sauce: in a small bowl combine 2 tbsp tahini, 1 tsp chopped garlic, 1/4 tsp maple syrup, 1/4 tsp salt and 1/4 tsp ground coriander. Add enough water to thin out and drizzle on quinoa.

Nutrition information includes quinoa and spinach. Serving Size: 1

Calories: 447

Sugar: 4.1g

Fat: 16.5g

Carbohydrates: 60.6g

Fiber: 16.4g

Protein: 16.6g

Not too bad for a Vegan salad hey? :) Let me know if anyone does try it by adding the hashtag inyourstridefitness