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Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the RawThis divine vegan jackfruit recipe is going to quickly become a favorite of yours! Combining the texture of the meaty young jackfruit with the delicious tahini sauce is so, so good.

This recipe is a perfect weeknight meal, and works really well with meal prep. You can also easily make it into tacos or burritos by stuffing all the ingredients into taco shells, or even lettuce wraps!

If you’ve never cooked with jackfruit before, have no fear! It’s very simple, and I will explain it all to you in detail. Even though I am not a huge meat fan (and never was, even pre-vegan days), I still enjoy this dish, and I know many meat eaters do too. Using jackfruit as a meat replacement is one of the healthiest options (rather than using a vegan, processed meat).

Ready? Let’s go make this beautiful vegan jackfruit bowl!

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Why I Love Jackfruit by The Jackfruit Company

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the RawThere are two kinds of jackfruit that you can currently cook with: ripe and young jackfruit. The ripe jackfruit is extremely sweet and juicy, and its flavor is somewhat similar to juicy fruit gum! It’s incredible! You can find ripe jackfruit at your local Asian grocery store.

Young jackfruit is completely different. The texture and color look nothing like the ripe version. It’s white on the inside, brown on the outside, and sort of tasteless, which makes it perfect to use as a meat replacer. It’s soft and stringy, like pulled pork (and I apologize for the comparison).

Truth is: if you don’t like the idea of trying to mimic animal products in your vegan meals, you totally don’t have to! I personally don’t like it, so instead, I just think of it as a unique, delicious meal! But if you do miss meat, than this is your opportunity to make a dish that is slightly reminiscent of that texture.

For this post, I’ve partnered with The Jackfruit Company, and used their high-quality jackfruit to make this delicious vegan Buddha Bowl.

I’m so excited to partner with them because their products are very special: their jackfruit goes straight from the farm to being cooked, it is never soaked in a brine, syrup, or water (like canned jackfruit). Their method of preparation preserves the meaty texture that is inherent to jackfruit and eliminates the ‘tangy’ flavor that you can experience with canned jackfruit.

In addition, it’s super important for me to use products and promote brands that actually care about how they source their ingrdients. The Jackfruit Company partners with over 1,000 farming families in India, where their jackfruit is harvested. The jackfruit farms are naturally organic, don’t require irrigation, and no pesticides or herbicides are used.

The Jackfruit Company also carries a ripe jackfruit product in the frozen fruit aisle of Whole Foods as well as other health food stores and it’s already cut up and ready to eat, unlike if you buy a ripe jackfruit from an Asian store you would have to cut it up yourself.

I highly recommend you check out the delicious jackfruit by The Jackfruit Company!

Why I Love This Recipe

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the RawAs you know, here on the blog, I love to create recipes that are both packed with flavor and packed with nutrition!

Well, this one is a perfect example! Here are some of the delicious flavors you’ll find in this dish: I cooked the jackfruit with loads of spices. The ingredient list is a little longer than usual, as you’ll see, but don’t be scared – it’s all spices! They give it the most amazing, Mediterranean flavor! And of course, these spices are extremely antioxidant-rich (especially the oregano). Dried herbs = concentrated antioxidants!

In addition, the tahini sauce I created (which is very simple) is one of my favorite parts of this meal! It includes cucumber and dill, and it’s extremely refreshing. The best part is that you can actually make it without a blender if you don’t have one. I’m definitely going to use it all the time from now on.

(PS – if you’d like more delicious oil-free sauce recipes, check these out)

And now, for the health benefits: I cooked the jackfruit with cauliflower rice. Not only is the texture really silky soft, but the health benefits are massive. Cauliflower is a cruciferous vegetable, with great cancer-fighting power. And because we are cooking the cauliflower, it was also crucial to incorporate raw cruciferous veggies in there too, to maximize the cancer-fighting enzymes in the cauliflower.

For that, we have raw red cabbage, which has been touted by Dr. Greger as the least expensive, healthiest vegetable on earth! It is also a cruciferous vegetable, and the beautiful purple-red color brings with it a myriad of wonderful antioxidants.

And of course, we also have our whole grain (quinoa) and legume (lentils), with added onion to maximize zinc absorption, making this a complete meal, especially with the added fat from the tahini, to help you absorb the fat-soluble nutrients of the food.

Delicious, nutritious, and perfect – please go and make this amazing meal asap!

Vegan Mediterranean Jackfruit Bowl Recipe

Let me show you how easy it is to make this delicious vegan jackfruit Buddha bowl!

Here are some of our beautiful, fresh ingredients used for this delicious vegan recipe:

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Let’s start by making the jackfruit “meat”. Add your onion and garlic to a pot, and cook until soft and brown. As you can see, you don’t need to add oil to brown onion. All you have to do is turn on the highest heat, and the browning will happen naturally.

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Then, add your riced cauliflower. I like to rice the cauliflower using a food processor, but you can also just chop it up very small. I’ve also seen riced cauliflower being sold in stores, so that’s a great option as well.

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
Add the jackfruit, spices, and tomato paste and mix well together. Use your wooden spoon to pull apart the jackfruit, so that it starts to resemble the texture of “pulled pork”.

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

As you can see, by the end of the cooking process, the jackfruit becomes really soft – a perfect meaty texture!

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
While cooking the jackfruit, make the quinoa and lentils at the same time. I recommend making a bigger batch than you need, because these are excellent for meal prep for the rest of the week (as is the jackfruit, actually). I’ll have detailed cooking instructions for you below, but the most important thing to know is that you should definitely soak your whole grains and legumes for best results. This helps remove some extra phytic acid, and allows your body to absorb extra nutrients (including protein). Efficient absorption is absolutely crucial on our lifestyle!

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
While everything is cooking, chop your veggies: tomatoes, bell peppers, and green onion.
Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
For the delicious tahini dressing, you can mix all the ingredients in a bowl, or use a blender to blend tahini, lemon, salt, garlic, and water, and then pulse in the cucumber and dill. Super simple, and really resembles a garlicky tzatziki sauce!

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
Don’t forget to use your food processor to chop the cabbage. Of  course you can do this part by hand as well, but I love using the disc slicer on setting #3 (out of 10) to slice the cabbage uniformally. I then use the rest of the cabbage all week long! (another perfect meal prep item, because purple cabbage is a very hearty vegetable and will keep longer than other veggies when sliced).

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw
And now, our bowl is ready. All we have to do is put it all together, and top with some beautiful microgreens or sprouts (totally optional, but so pretty right?)

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Jackfruit Recipe: Vegan Mediterranean Jackfruit Bowl | Soul in the Raw

Vegan Mediterranean Jackfruit Bowl

A super delicious vegan Mediterranean jackfruit bowl recipe that is perfect for meal prep and is creamy, meaty and so healthy!
Course Main Course
Cuisine Mediterranean
Keyword buddha bowl, delicious, healthy, main dish, oil-free, plant based, raw vegan, whole food plant based
Prep Time 40 minutes
Servings 4

Ingredients

  • 1 cup quinoa, dry
  • 1 cup green lentils, dry
  • 1 small head purple cabbage, chopped very small
  • 4 bell peppers of any color but green, chopped
  • 4 medium tomatoes, chopped
  • 4 green onions, chopped
  • Vegan tzatziki sauce
  • Jackfruit meat

For the jackfruit meat:

For the vegan tzatziki:

Instructions

  • Soak the quinoa and lentils in filtered water, separately
  • Drain the water, and rinse quinoa and lentils very well
  • Add 2 cups filtered water to a pot and bring to a boil
  • Add quinoa, and cook until all water is evaporated. Because the quinoa is soaked this should only take about 7-10 minutes.
  • Add lentils to a pot and cover with water.
  • Simmer lentils until they are soft – about 15 minutes.
  • If there is water left, drain the lentils.
  • Set lentil and quinoa aside.
  • Chop bell peppers, tomatoes, and green onion, and set aside.
  • Finely chop the red cabbage. I like to use the food processor to do this very quickly and accurately.
  • Set all vegetables aside.

For the vegan tzatziki sauce:

  • Add tahini, water, garlic, lemon, and salt to a blender and blend until smooth.
  • Add dill and cucumbers, and blend on the very lowest setting until just chopped.
  • Alternatively, you can mix all ingredients in a bowl, and add dried dill and chopped cucumbers.

For the jackfruit meat:

  • Chop the cauliflower extremely finely, or rice it using a food processor. Or use store-bought cauliflower rice.
  • Place a pot on the stove, and turn on high heat.
  • Add chopped garlic and onion, and cook until they brown – about 10 minutes. You do not need to add any liquid or oil for this. The bottom of the pot will turn brown, as will the veggies.
  • Add all spices (sumac, smoked paprika, cloves, cinnamon, cumin, oregano, chili powder, date sugar, black pepper) and the tamari and apple cider vinegar to the pot.
  • Add the tomato paste to the pot, then fill the jar halfway with water and shake it up to make sure you get all the paste out. Pour into the pot. This will de-glaze the pot.
  • Add the riced cauliflower and jackfruit into the pot.
  • Mix all ingredients very well with a wooden spoon.
  • Use a potato masher or your wooden spoon to press down the jackfruit so that it begins to resemble the texture of pulled pork. Don’t worry if you are not able to pull apart all strands of the jackfruit. It will soften a lot during cooking.
  • Cook with lid on, on medium heat, for 10 minutes.
  • Remove the lid, mix well, and cook for another 10 minutes.
  • Remove from heat and set aside.

Assembly:

  • Place red cabbage, tomatoes, bell pepper, green onion, lentils, and quinoa in a bowl.
  • Add the jackfruit meat, and pour on the tzatziki. 

Want More Delicious and Healthy Vegan Recipes?

Download Deliciously Planty, a 1-month meal plan [includes// weekly grocery lists, meal prep guides, bonus video course on nutrition].

You’ll feel like I’m right by your side, grocery shopping and cooking with you. We’ll kick off our shoes and meal prep with a glass of (hibiscus tea?)

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Soul in the Raw is a high-raw vegan recipe + education blog. Marina creates quick, easy, and delicious high-raw vegan recipes and blogs about the health benefits of a high-raw plant-based diet. You can get more of Marina’s awesome recipes, tips, and lifestyle techniques on the free Facebook group: Raw Souls .
Reduce Mealtime Stress: Planning Delicious, Easy, Healthy Vegan Meals | Soul in the Raw

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