LEMURIA LIGHT⋆✩★

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Jackfruit Sloppy Joes

Lemuria Light

Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich.

Ingredients 4 servings

  • 1 tablespoon canola oil

  • ¾ cup finely chopped yellow onion

  • ¼ cup finely grated carrot

  • 2 teaspoons tomato paste

  • 1 teaspoon garlic powder

  • 1 teaspoon chili powder

  • ¼ teaspoon ground pepper

  • ¾ cup unsalted tomato sauce

  • ½ cup unsalted vegetable broth

  • ¼ cup unsalted ketchup

  • 1 tablespoon vegan Worcestershire sauce

  • 1 tablespoon light brown sugar

  • 2 teaspoons liquid aminos seasoning (see Tip)

  • 1 (20 ounce) can green jackfruit in brine, rinsed and finely chopped

  • 4 whole-wheat hamburger buns, split and lightly toasted



Preparation

Prep Ready In

25 m 25 m

  1. Heat oil in a large skillet over medium-high heat. Add onion and carrot; cook, stirring occasionally, until starting to soften, 3 to 5 minutes. Add tomato paste, garlic powder, chili powder and pepper; cook, stirring constantly, until the spices are fragrant, about 30 seconds. Add tomato sauce, broth, ketchup, Worcestershire, brown sugar and liquid aminos. Stir in jackfruit and bring to a simmer; reduce heat to medium and cook, stirring often, until thickened, about 5 minutes.

  2. To serve, place about ¾ cup of the jackfruit mixture on bottom of each bun; cover with bun tops.

Tip: Look for liquid aminos seasoning, such as Bragg's, with other condiments, at natural-foods stores or online. Made from soybeans, it tastes similar to soy sauce but with an extra smoky kick. You can substitute soy sauce or tamari.

Nutrition information

  • Serving size: 1 sandwich

  • Per serving: 267 calories; 6 g fat(1 g sat); 12 g fiber; 50 g carbohydrates; 5 g protein; 25 mcg folate; 0 cholesterol; 15 g sugars; 0 g added sugars; 1,591 IU vitamin A; 6 mg vitamin C; 118 mg calcium; 3 mg iron; 705 mg sodium; 371 mg potassium

  • Nutrition Bonus: Vitamin A (32% daily value)

  • Carbohydrate Servings: 3½

  • Exchanges: 1½ starch, 1 fat, 1 fruit, 1 vegetable


Source: http://www.eatingwell.com/recipe/271034/jackfruit-sloppy-joes/

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