Jackfruit Stew ~ Vegan Pot Roast Recipe
A hearty and nutritious vegan potato Jackfruit Stew made with meaty jackfruit, carrot, smoky spices, and tomatoes that will make you want to eat it again and clean your bowl. The best way to slurp up all that delicious plant-based gravy is with garlic bruschetta.
All of the flavors of a traditional Tuscan Italian beef stew, but it’s actually healthy and, most importantly, free of animal cruelty. A sort of jackfruit pot roast, quick and easy to make in one pot, and guilt-free comfort food! During the colder months, you need this recipe on hand.
I thickened the stew with milled flax and chia mix to keep it gluten-free and as healthy as possible. It can be added alongside the potatoes or just before the stew is finished. Before serving, let it sit for a few minutes.
Jackfruit Stew Ingredients
- 4 cups of young, cubed jackfruit (plain & drained well if packed in water)
- 3 cups of chopped, one-inch cube potatoes
- Yellow onion, cut into half.
- 5 minced garlic cloves
- a single huge carrot, cut into rounds.
- 9 cups of low-sodium vegetable stock
- 1 cup chopped fresh cherry tomatoes
- 0.5 teaspoon of red pepper flakes
- Smoked paprika, 3–4 teaspoons
- 3 exits the bay
- 10 thyme stems
- 2 teaspoons of dry oregano
- 3 teaspoons onion powder
- 1.5 teaspoons chili powder
- to taste, sea salt
- flax + chia meal, 1.5 tbsp.
- chopped 1/3 cup of Italian parsley
- Extra virgin olive oil 1.5 tablespoons (Optional)
- A medium Dutch oven should be warmed up over a medium burner. Add the chopped onion and cook, adding a splash of water and a dash of sea salt, until transparent (about 5 minutes). Make sure not to burn the garlic as you stir in the carrots and cook for another minute or so, until it begins to release flavor.
- Add the jackfruit chunks after stirring in all the spices, thyme, and bay leaves. Add the vegetable stock, then cook the stew for a while. Cook for 40 minutes with a lid on.
- The jackfruit can now be shredded into soft small bite-sized pieces with the use of a potato masher. When the potatoes are ready, add the flax meal and potatoes, and boil the stew for a further 15 minutes.
- At this point, taste and adjust the seasonings with extra sea salt before adding the chopped tomatoes. Take the bay and thyme sprigs out of the fire and throw them away. The majority of the parsley should be added; save some for garnish.
Serve the stew with garlic bruschetta, parsley, and freshly cracked black pepper after letting it thicken up for a few minutes under cover.
Jackfruit Stew Tips
- Add-Ins: You can also include some of your favorite vegetables here: This heart stew’s slow-cooked flavors are well-suited to spinach, kale, green peas, mushrooms, green beans, and other vegetables. You could also substitute gnocchi dumplings—made of barley or farro—for the potatoes in the recipe if that’s what you prefer.
- Dietary Compliance: Even though I made this recipe completely WFPB, we still liked it better when drizzled with olive oil. However, I only used cold-pressed extra virgin oil to prevent any cooking of the oil. It is just there to give that delicious restricting of the sauce, potatoes and jackfruit together, go ahead and skip it for WFPB +
Plantricious counts calories consistence.
- The stew keeps well in glass containers in the refrigerator for a few days and freezes well for up to four months. For best results, thaw in the refrigerator and reheat on the stovetop.
Calories: 263kcal | Carbohydrates: 53g | Protein: 4g | Fat: 5g | Sodium: 1462mg | Potassium: 754mg | Fiber: 6g | Sugar: 4g | Vitamin A: 3705IU | Vitamin C: 27.9mg | Calcium: 133mg | Iron: 5.3mg