Easy Vegan Jackfruit Tacos

- 1 tablespoon light oil (such as canola or vegetable)
- 1 yellow onion sliced
- 4 cloves garlic minced
- 2 20oz cans green jackfruit in water or brine drained rinsed and chopped (see instructions)
- 1 tablespoon agave
- ½ lime juiced
- ½ cup vegetable broth or water
- 1 teaspoon cumin
- 2 teaspoons chili powder
- 1 teaspoon smoked paprika
- ¼ teaspoon salt
- 8 taco shells hard or soft (gluten-free if preferred)
- 1 avocado sliced
- ¼ red onion thinly sliced
- ¼ cup cilantro roughly chopped
- lime wedges
1. For optimal texture, cut the jackfruit into thin slices from core to the outer edge as seen in the pictures above in this post. This breaks up the tougher core as much as possible and makes for the best shredded texture. Do NOT discard the core or seeds, they are totally edible, and you are just wasting precious jackfruit!
To make the shredded jackfruit:
1. Heat the oil in a large skillet over medium-high heat. When hot, add the onions and garlic and sauté for about 5 minutes until the onions have softened and begin to brown.
2. Add the chopped jackfruit, broth, agave, lime juice and all the spices to the pot and cover. Reduce heat and let it simmer until the jackfruit softens slightly, and about ½ of the liquid is absorbed. About 5 minutes.
3. Now take a potato masher, and smash all the jackfruit up to get that shredded texture. If you find it a bit wet, just cook a little longer. If you find it a little dry, just add a splash more vegetable broth.
To assemble the tacos:
1. Warm the taco shells according to the package directions. When warmed, add a scoop of the jackfruit, and top with an avocado slice, a couple red onion slices, some cilantro, and a squeeze of lime juice. Or you can top with whatever your favourite taco toppings are! I also love a squeeze of hot sauce.
407.015 kCal
Calories
82.53%
Calories from Carbs
8.77%
Calories from Proteins
16.61%
Calories from Fats
Amount | DV% | |
---|---|---|
Total Carbohydrates |
83.98g
|
31%
|
Dietary Fibre |
10.547g
|
38%
|
Sugar |
28.521g
|
57%
|
Starch |
NA
|
0%
|
Total Fat |
7.51g
|
10%
|
Saturated Fat |
1.135g
|
6%
|
Monounsaturated Fat |
NA
|
0%
|
Polyunsaturated Fat |
NA
|
0%
|
Omega-3 Fatty Acids |
0.214g
|
16%
|
Omega-6 Fatty Acids |
NA
|
0%
|
Cholesterol |
NA
|
0%
|
Protein |
8.926g
|
18%
|
Water |
NA
|
0%
|
Amount | DV% | |
---|---|---|
Vitamin C |
28.365mg
|
32%
|
Vitamin A |
24.387µg
|
3%
|
Thiamine (Vitamin B1) |
0.266mg
|
22%
|
Riboflavin (Vitamin B2) |
0.177mg
|
14%
|
Niacin (Vitamin B3) |
3.178mg
|
20%
|
Pantothenic |
0.678mg
|
14%
|
Vitamin B6 |
0.762mg
|
45%
|
Biotin |
NA
|
0%
|
Folate (Vitamin B9) |
51.74µg
|
13%
|
Vitamin B12 |
NA
|
0%
|
Vitamin B-12 Added |
NA
|
0%
|
Vitamin D |
NA
|
0%
|
Vitamin E |
1.736mg
|
12%
|
Vitamin K |
7.553µg
|
6%
|
Cholin |
17.004mg
|
3%
|
Amount | DV% | |
---|---|---|
Calcium |
139.491mg
|
11%
|
Iron |
1.992mg
|
11%
|
Magnesium |
122.404mg
|
29%
|
Potassium |
964.132mg
|
21%
|
Copper |
0.323mg
|
36%
|
Zinc |
1.69mg
|
15%
|
Phosphorus |
365.339mg
|
29%
|
Selenium |
6.61µg
|
12%
|
Sodium |
404.782mg
|
18%
|
Iodine |
NA
|
0%
|
Molybdenum |
NA
|
0%
|
Manganese |
0.475mg
|
21%
|
The % Daily Value (DV) tells you how much a nutrient in the selected serving of food contributes to a daily diet. The %DV are based on an adult 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.