These yummy low FODMAP pulled jackfruit tacos are fresh, vibrant, and full of veggies.
Ingredients
400 gm
Jackfruit, canned, in water
(or canned in brine, young; rinsed and drained)
1 tbsp
Extra virgin olive oil, garlic-infused
1 1/2 tsp
Paprika, smoked
1 tsp
Cumin
1 tsp
Coriander, ground
1/4 tsp
Crushed red pepper
(optional)
2 tbsp
Tomato paste, canned
1 tsp
Brown sugar
1 dash
Salt and pepper
(season heavily, to taste)
1 cup
Water
3/4 cup
Green onion
(green leaves only, finely sliced)
1 1/4 cup shredded or chopped
Iceberg lettuce
1/2 cup shredded
Red cabbage
3 tbsp
Cilantro (coriander)
(finely chopped)
1 cup chopped
Cucumber, peeled
(small cubes)
1 fruit
Lime
(large, cut into wedges)
120 gm
Avocado
(about 6 tbsp; cut into thin slices)
6 medium tortilla(s)
Tortilla, corn
Instructions
Slice off the hard cores of the Jackfruit (solid white pieces) and finely chop. Using two forks, gently pull apart the stringy jackfruit pieces.
Warm the garlic-infused oil in a frying pan over medium heat, then add the smoked paprika, cumin, coriander, and chili flakes (if using). Cook the spices in the oil for 30 seconds - 1 minute until fragrant.
Stir the pulled jackfruit into the spice mixture to coat, then add the tomato paste and brown sugar. Season heavily with salt and pepper, mix to combine and cook for 3 minutes.
Add the water and mix well. Reduce heat to medium-low, and allow to simmer for 10 minutes until the liquid has reduced. If the jackfruit starts to look dry, add a couple more tablespoons of water.
Meanwhile, prepare the taco fillers. Finely slice the green leaves of the green onion. Wash and shred the lettuce leaves. Finely slice the red cabbage and chop the cilantro. Peel and slice the cucumber and cut the lime into wedges. Slice the avocado and measure out your low FODMAP serving size.
Once the jackfruit mixture has reduced, stir in the green onion.
Transfer the jackfruit mixture to a shallow roasting pan and broil in the oven on low for 2 to 3 minutes until slightly crispy.
Serve the jackfruit mixture in your favorite tortillas along with the lettuce, red cabbage, cucumber, and sliced avocado.
Top the tacos with a squeeze of lime juice and a sprinkle of fresh cilantro. This recipe should make two tacos per person.
Notes:
Quick Tips:
Squeeze a little lime juice over the avocado to stop it from browning.
If not sensitive to dairy or dairy-free, sour cream (2 Tbsp per serving) is also an excellent condiment to serve with these tacos.
Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.
