Creamy Jackfruit Stew with Potatoes and White Beans. Vegan and Gluten-Free

I have made this Creamy Jackfruit Stew many times, and to be honest, probably never in exactly the same way with exactly the same ingredients. That is the joy of this stew though. It’s perfect after a busy day because, as long as you have a can of jackfruit in your cupboard, some vegetable broth, and a few veggies in your refrigerator, you’re good to go. Oh, and a little non-dairy milk to create the “creamy” part helps too.

And yes, I always do have a few cans of jackfruit in my cupboard. If you don’t, you should. Unripened jackfruit makes an amazing whole-food, plant-based, and gluten-free meat substitute! Its texture is similar to pulled pork or chicken and, while it has little flavor of its own, it absorbs the flavors of the seasonings that you choose. It is very low in calories, has virtually no fat, and its only downside is that it is also low in protein. That’s easy to take care of by simply using beans, seeds, nuts, or other protein sources in your recipes.

While it used to be somewhat difficult to find jackfruit, especially if you weren’t close to an Asian or Phillipino market, these days even Trader Joes carries it! Or, in a pinch, you can buy jackfruit on Amazon (<–affiliate link), though, in all honesty, it’s a lot more expensive that way. Just make sure that you’re buying unripened (or young) jackfruit. Ripe jackfruit is very sweet, suitable for a dessert fruit.

When I mentioned that you could use the vegetable of your choice I meant it! While I always use onions, garlic, potatoes, and carrots, I also frequently use mushrooms, red peppers, zucchini, or corn. You can even substitute sweet potatoes for the white ones if you prefer. So many options for this jackfruit stew!

Creamy Jackfruit Stew

Jackfruit stew is meant to be fairly thick, more stew than soup, and it is definitely a one-dish meal. Stack it with veggies, beans, and jackfruit and it is very filling. The longer you cook it, the creamier it will become, and the more the jackfruit will absorb the flavors of the spices and vegetables.

5.0 from 1 reviews

Creamy Jackfruit Stew with Potatoes and White Beans. Vegan and Gluten-Free

 

Print

Prep time

15 mins

Cook time

1 hour

Total time

1 hour 15 mins

 

Vegan, Vegetarian

Author: Debbie

Recipe type: Stew, Main

Cuisine: Vegan, Vegetarian

Serves: 6 servings

Ingredients

• One can young jackfruit in brine
• 1 tablespoon oil
• ½ cup onion, chopped
• 2-3 cloves garlic, minced
• 1 potato, peeled and chopped
• ½ cup red pepper, chopped
• ½ cup carrots, chopped
• ½ cup mushrooms, chopped
• ½ cup zucchini
• 2 cups vegetable broth
• 1 cup non-dairy milk
• 1 can white beans, rinsed and drained
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon cayenne pepper

Instructions

1. Heat oil in a large fry pan over medium heat.
2. Add onions, garlic, red peppers, and potatoes, and cook until the onion is soft.
3. Add jackfruit, pulling it apart as you add it.
4. Cook for about 5 minutes, continuing to break the jackfruit apart.
5. Add the carrots and mushrooms and cook for 2 more minutes.
6. Add the vegetable broth and non-dairy milk. Increase heat to medium-high and bring to a low boil.
7. Add the white beans. Return to a boil, then reduce heat to simmer.
8. Simmer for 15-30 minutes, allowing sauce to thicken.
9. Add zucchini, salt, pepper, and cayenne.
10. Simmer for 10 more minutes.
11. Remove from heat and let sit for 5 minutes before serving.

Notes

Use your favorite veggies but subbing out in similar quantities.

3.5.3208

Remember, that while this recipe includes all the vegetable I have used, you are free to substitute your favorites, or what you have on hand. Just try to maintain similar quantities.

Try these other plant-based Jackfruit Recipes!

Jackfruit Curry Avocado Boat

Jackfruit “Tuna” Salad with Avocado and Quinoa

Avocado Stuffed with Jackfruit Salad

Have you tried jackfruit? If so, what did you think?

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Lora Marie, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda