How to Make Jackfruit Avocado Salad
August 19, 2024
Jackfruit is a unique and versatile fruit that has gained popularity for both its flavor and nutritional benefits. Here’s a breakdown:
Flavor Profile
Unripe Jackfruit: When unripe, jackfruit has a mild flavor and a texture that resembles pulled pork or chicken, making it a popular meat substitute in vegetarian and vegan dishes. The taste is neutral, slightly starchy, and absorbs the flavors of whatever spices or sauces it’s cooked with.
Ripe Jackfruit: When fully ripe, the fruit becomes sweet with a flavor reminiscent of a blend of banana, mango, and pineapple. The flesh is soft, juicy, and fragrant, with a slightly chewy texture. It’s often eaten fresh or used in desserts and smoothies.
Nutritional Benefits
High in Fiber: Jackfruit is rich in dietary fiber, which aids digestion and helps maintain a healthy gut.
Low in Calories: Despite its large size, jackfruit is relatively low in calories, making it a good choice for those looking to manage their weight.
Rich in Vitamins and Minerals: Jackfruit is an excellent source of vitamin C, which boosts the immune system, and vitamin A, which is good for eye health. It also contains potassium, magnesium, and antioxidants, which contribute to heart health and help reduce inflammation.
Good Source of Plant-Based Protein: While not as protein-rich as legumes, unripe jackfruit provides a modest amount of plant-based protein, which can be beneficial for those on vegetarian or vegan diets.
Blood Sugar Management: The fruit has a low glycemic index (GI), which means it has a slower, less significant impact on blood sugar levels, making it a suitable option for people with diabetes when consumed in moderation.
Jackfruit’s versatility and nutritional benefits make it a valuable addition to various diets, whether enjoyed fresh or used as a meat substitute in savory dishes.
Jackfruit Avocado ‘Chicken’ Salad Sandwich
Makes: 4 sandwiches
Ingredients:
1 can young jackfruit in brine (drained)
2 tablespoons diced bell pepper
1 scallion (white, light green, and dark green parts, chopped)
2 to 3 tablespoons chopped cilantro
1 avocado (halved)
1/4 cup vegan mayonnaise
Black pepper to taste
8 slices bread of your choice
A handful of greens or a lettuce leaf (optional)
Instructions:
Prepare the Jackfruit:
Place the drained jackfruit in a bowl and shred it with your hands.
Mix the Ingredients:
Add the diced bell pepper, chopped scallion, cilantro, 1/2 avocado, and vegan mayonnaise to the bowl with the jackfruit. Mix well with a fork, mashing the avocado as you go. Season with black pepper to taste.
Assemble the Sandwiches:
Spread the prepared jackfruit mixture onto one slice of bread. Slice the remaining half of the avocado and place a few slices on top of the jackfruit mixture. Add greens or lettuce, if desired. Cover with the second slice of bread.
Serve:
Cut the sandwich in half diagonally and serve. Enjoy!
Nutritional Breakdown (Per Sandwich):
Calories: ~300 kcal
Protein: ~6g
Carbohydrates: ~34g
Fiber: ~8g
Sugars: ~3g
Fat: ~17g
Saturated Fat: ~2.5g
Cholesterol: 0mg
Sodium: ~400mg
This breakdown is approximate and may vary depending on the specific ingredients and bread used. The sandwich provides a good balance of healthy fats from the avocado, fiber from the jackfruit and bread, and a modest amount of protein, making it a nutritious and satisfying meal option.