BBQ JACKFRUIT RIBS

These BBQ jackfruit ribs are the perfect fix when you’re craving some sweet and smokey BBQ. We’ve been playing around with seitan a lot lately and I’m proud to say I think we’ve come up with some pretty creative recipes! Meals like this make it super easy to stay consistent with a vegan diet. Eating salads and plain veggies over and over can get very dull. When people ask us ” isn’t it a lot of work? ” our response is always ” no.” Once you have a few meat substitutions that you enjoy, the recipes you can create are endless! It can absolutely be an adjustment at first, but it just keeps getting easier and easier.

For example, a lot of recipes that call for chicken can easily be switched to tofu or soy curls. As far as beef goes, there are so many great vegan beef replacements available today such as Beyond Meat or Impossible Foods. If you’re concerned that switching to a strictly veggie diet will get a little boring after a while, we recommend trying some meat replacements to keep you satisfied and engaged with your diet! We hope you find recipes like these bbq jackfruit ribs useful in your plant-based journey.

BBQ JACKFRUIT RIBS

Recipe by plantbasedrelationshipCourse: DinnerCuisine: SouthernDifficulty: Medium
Servings

4

servings
Prep time

20

minutes
Cooking time

1

hour 

Ingredients

  • 1 can of young jackfruit (cut and pulled into stringy bits)

  • 1 cup of vital wheat gluten

  • ¼ cup of nutritional yeast

  • 1 tbsp of grainy dijon mustard

  • 2 tbsp of coconut sauce or soy sauce

  • A pinch of chili flakes

  • 1 tbsp of onion powder

  • 3 cloves of minced garlic

  • ¾ cup of vegetable stock (low sodium)

  • 1 tsp of liquid smoke

  • ½ an onion (finely diced)

  • ¼ cup of chickpea flour

  • ½ cup of your favourite BBQ sauce

  • ½ tbsp of maple syrup

  • 2 tbsp of avocado oil

Directions

  • Heat a small frying pan on medium heat and add a splash of oil. Once your pan is hot, throw in your garlic, onion and jackfruit. Fry for a few minutes or until your onions start to turn translucent.
  • Remove from heat and place into a large metal mixing bowl. Heat up your vegetable broth in the microwave for 30 seconds. You don’t want it too hot that you can’t work with it but we find if its cold the ingredients don’t combine as well.
  • Add all remaining ingredients to your mixing bowl except for your BBQ sauce, this will be our final glaze before the oven. Use your hands to combine all your ingredients together. Knead your dough for roughly 5 minutes or until your vital wheat gluten is fully activated.
  • Shape your dough into two large square shapes about 1 inch thick. You should be able to see the jackfruit inside the dough! Set a large frying pan on medium heat and add your 2 tbsp of avocado oil. Once your oil is hot, carefully lay your rib cutlets into the pan. Normally you would steam seitan but we found that this method adds a nice crunch to the outside of your ribs and also cuts down on the cook time!
  • Pan fry each side for roughly 6 -7 minutes or until a golden brown crust is formed. Preheat your oven to 350 degrees and prep a baking dish with a little bit of oil lining the bottom to avoid sticking.
  • Lay your rib cutlets into the baking dish and fully coat in your BBQ sauce. You may want to add more half way through cooking because it does tend to lose water content and become sticky, You don’t want them to dry up too much.
  • Bake in your oven at 350 for roughly 45 minutes re glazing in sauce halfway through cooking. Once done remove from oven and let them sit for 5 minutes before cutting into rib strips!
  • Serve with your favourite sides such as mashed potatoes, coleslaw or good old fashioned French fries. These ribs could also be fashioned into an amazing rib sandwich. Enjoy!

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