If you’re looking for a hearty and comforting plant-based meal, this Jackfruit Stew is the perfect dish to warm you up. Packed with tender jackfruit, rich vegetables, and a flavorful broth, it’s a satisfying option that mimics the texture of a traditional stew while staying 100% vegan. The jackfruit absorbs all the delicious spices and seasonings, making each bite savory and robust.
Serve it over fluffy Rice or pair it with creamy Mashed Potatoes to create the ultimate comfort food combination. The rice soaks up the stew’s rich gravy, while the mashed potatoes provide a smooth, buttery contrast to the chunky stew.
Whether for a cozy weeknight dinner or a weekend meal with friends, this dish is sure to satisfy.
Jackfruit Stew Recipe
Equipment
- Medium Dutch oven or large pot
- Potato masher (optional)
- Measuring spoons and cups
- Knife and Cutting Board
- Mixing spoon
Ingredients
- 3 cups potatoes -diced into 1 inch cubes
- 1/2 yellow onion -chopped
- 5 cloves garlic -minced
- 1 large carrot -sliced into rounds
- 9 cups veggie stock -low sodium
- 1 cup fresh cherry tomatoes -chopped
- 1/2 tsp red pepper flakes
- 3-4 tsp smoked paprika
- 3 leaves bay
- 10 sprigs thyme
- 2 tsp dry oregano
- 3 tsp onion powder
- 1.5 tsp chili powder
- sea salt to taste
- 1.5 tbsp flax + chia meal
- 1/3 cup Italian parsley -chopped
- 1.5 Tbsp extra virgin olive oil Optional
Instructions
- Heat the Dutch oven over medium-low heat. Add chopped onion with a pinch of sea salt and a splash of water, sautéing for about 5 minutes until translucent.
- Stir in carrots and minced garlic, cooking for another minute until fragrant.
- Add all the spices (smoked paprika, red pepper flakes, thyme, bay leaves, oregano, onion powder, chili powder) and jackfruit pieces, stirring well.
- Pour in the veggie stock and bring the stew to a simmer. Cover with a lid and cook for 40 minutes.
- After 40 minutes, use a potato masher to lightly shred the jackfruit.
- Add diced potatoes and flax meal, then simmer for another 15 minutes until the potatoes are tender.
- Stir in chopped tomatoes and adjust seasoning with sea salt to taste. Remove from heat, discard bay leaves and thyme sprigs.
- Stir in most of the parsley, saving some for garnish. Let the stew sit covered for a few minutes to thicken up.
- Serve with garlic bruschetta, garnished with parsley and freshly cracked black pepper.
Nutrition Facts:
| Nutrition | Value |
|---|---|
| Calories | 263 kcal |
| Fat | 5g |
| Sugar | 4mg |
| Sodium | 1462mg |
| Carbohydrates | 53g |
| Protein | 4g |
Custom Twists You Can Add to This Recipe!
- Try experimenting with different protein options for this stew, like soy chunks or extra-firm tofu. They offer a variety of textures while adding plant-based protein.
- For a change, use tempeh instead of jackfruit. Its firm, chewy texture adds a unique twist to the stew, but keep in mind it’s soy-based, which may not work for everyone.
- If you prefer seitan, it’s a great alternative, with a texture similar to meat, perfect for a hearty stew. However, since it’s wheat-based, it’s not suitable for those with gluten intolerance or celiac disease.
Is Cooked Jackfruit Healthy?
Absolutely! Cooked jackfruit is a nutritious powerhouse. It’s low in calories and packed with vitamins like A, C, and several B vitamins. It’s also a good source of potassium, which supports heart health and helps regulate blood pressure. Plus, it’s high in fiber, aiding digestion and keeping you full longer. With its sweet flavor and meaty texture, it’s a healthy, versatile addition to any meal!
