How to Cook Canned Jackfruit for Tacos: A Simple and Healthy Guide
If you’re looking for an easy, healthy, and delicious plant-based taco filling, canned jackfruit is the perfect choice! Its texture is naturally shredded, making it an ideal substitute for meat in tacos, with its subtle flavor easily taking on whatever spices you add. Here’s how to cook canned jackfruit for tacos, plus a few tips for making the most flavorful, healthy tacos ever!
Why Jackfruit Is Perfect for Tacos
Young, green jackfruit (not the sweet ripe kind) has a meaty, shredded texture that mimics pulled pork or chicken, making it an excellent choice for vegan tacos. It’s versatile, high in fiber, and packed with vitamins and minerals. Plus, it’s a cholesterol-free and cruelty-free option for those looking to reduce their animal product consumption.
How to Cook Canned Jackfruit for Tacos
Cooking canned jackfruit for tacos is simple, and it takes only about 20 minutes! Here’s a step-by-step guide for making jackfruit tacos that will impress even the most hardcore meat lovers.
Prepare the Jackfruit
Drain and Rinse: Open the cans of jackfruit (preferably packed in brine or water, not syrup). Drain the liquid and give the jackfruit a good rinse to remove any excess briny taste.
Cut and Shred: Use your hands or a knife to cut the jackfruit into smaller pieces. Remove the core and seeds (you can eat the seeds, but they’re optional). Once cut, the jackfruit should have a shredded texture that’s perfect for tacos.
Sauté the Jackfruit
Cook Onions and Garlic: In a skillet, heat a little oil over medium-high heat. Add diced onions and minced garlic, cooking until soft and golden (about 5 minutes).
Add the Jackfruit: Stir in your shredded jackfruit and cook for another 3-4 minutes to get it nice and hot. This step helps to dry out the jackfruit and enhance its texture.
Season for Flavor
To make your jackfruit tacos flavorful, you’ll need a mix of spices:
1-2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
1 tbsp lime juice (fresh or bottled)
½ cup vegetable broth or water
1 tbsp agave or maple syrup (for a touch of sweetness)
Add these to the skillet, stirring to coat the jackfruit with the spices and liquids. Let it simmer for 5-10 minutes, or until the jackfruit softens and absorbs the flavors.
Shred the Jackfruit
Mash with a Potato Masher: After the jackfruit has simmered, take a potato masher or a fork and gently smash the jackfruit to get the shredded “pulled” texture. This is the fun part, where the jackfruit really starts to resemble pulled pork!
Assemble Your Tacos
Warm Your Taco Shells: Whether you prefer hard or soft shells, warm them up according to package instructions.
Build Your Tacos: Spoon the shredded jackfruit onto each taco shell. Then, top with your favorite toppings like sliced avocado, chopped cilantro, shredded lettuce, vegan sour cream, salsa, or a squeeze of lime juice for a fresh, zesty kick.
Optional: How to Cook Canned Jackfruit for Tacos in the Oven
For an extra crispy texture, you can bake your pulled jackfruit in the oven. Here’s how:
Prepare the Jackfruit: Follow the same steps above to sauté the jackfruit with spices and flavorings.
Spread on a Baking Sheet: Once the jackfruit is cooked, transfer it to a baking sheet lined with parchment paper.
Bake: Preheat your oven to 400°F (200°C) and bake for 20-25 minutes, flipping halfway through. This will give your jackfruit a nice crispiness that’s perfect for tacos!
More Delicious Jackfruit Taco Recipes
If you’re looking to experiment with different flavors, here are a few more ideas:
Smoky Pulled Jackfruit Tacos: Add a touch of liquid smoke to the seasoning mix for a smoky flavor.
BBQ Jackfruit Tacos: Use your favorite BBQ sauce to season the jackfruit, and top with coleslaw for a Southern twist.
Buffalo Jackfruit Tacos: Toss the jackfruit in buffalo sauce for a spicy, tangy option perfect with vegan ranch dressing.
Mexican Jackfruit Recipe: Add taco seasoning, lime juice, and some diced tomatoes to your jackfruit filling for a classic, zesty Mexican flavor.
Health Benefits of Jackfruit for Tacos
Not only are these tacos delicious, but jackfruit tacos are also a healthy option. Since jackfruit is rich in fiber and low in fat, it’s a great choice for those looking to add more plant-based foods to their diet. It’s naturally cholesterol-free and contains vitamins like vitamin A, C, and potassium, making it a nutrient-packed filling for your tacos.
Frequently Asked Questions (FAQ)
How Do You Cut Jackfruit for Tacos?
For the best taco texture, slice the jackfruit into thin strips from the core to the outer edge. Make sure to remove the tough core and seeds before cooking.
How Do You Season Jackfruit for Tacos?
The key to flavorful jackfruit tacos is using the right spices. Cumin, chili powder, smoked paprika, and a touch of lime juice make a great base. You can also add some sweetener like agave or maple syrup to balance the flavors.
Can I Use Fresh Jackfruit for Tacos?
Yes, fresh jackfruit can also be used! Just make sure it’s young and green, not ripe. The process for preparing fresh jackfruit is similar to canned; you’ll need to chop it up, cook it, and season it.
Conclusion: Easy and Healthy Jackfruit Tacos
How to cook canned jackfruit for tacos is incredibly simple and quick! Whether you’re making pulled jackfruit tacos, vegan taco fillings, or just want to try something new, jackfruit offers a healthy, sustainable, and tasty alternative to meat. So grab a can of jackfruit, season it to your liking, and prepare to enjoy a flavorful taco meal!
Other Jackfruit Recipes You Might Enjoy:
Pulled Jackfruit BBQ Sandwiches
Jackfruit Tacos with Mango Salsa
Vegan Jackfruit Carnitas
Let me know how your jackfruit tacos turn out, and feel free to experiment with your own taco toppings!
