Mexican

Instant Pot Plant Based Jackfruit Carnitas (Oil Free Vegan Pulled Pork Tacos)

August 30, 2018 by Veronica Grace 4 Comments

Instant Pot Plant Based Jackfruit Carnitas Vegan Pulled Pork

Jackfruit tacos are something that are probably a lot more popular now than when I first wrote this recipe. I remember years ago watching The Great Food Truck Race and there was a vegan truck on it that had deep fried avocado tacos and flat top fried jackfruit tacos. When I started using green jackfruit (in brine from a can, not the fresh ripe stuff) I found that it really needs a lot of flavor and cooking time to become a delicious moist faux pulled pork like dish.

I’ve seen some people on blogs and on Facebook complaining about how bad canned jackfruit in brine is, but they actually just opened a can and took a bite of it as is. I definitely don’t recommend it. It’s like a briney cooked non descript vegetable. It’s not appealing so don’t do that. Pressure cooking or slow cooking is what I recommend, as well as rinsing and chopping your jackfruit very fine like you see above in my photo. Add whatever seasonings and delicious sauce you want to it and you will fall in love. The method plus your sauce choice are imperative for enjoying. You can find this Arroy-D brand at most Asian and Caribbean markets, and Trader Joe’s and Whole Foods have their own versions as well now too.

I also want to make another point: PLEASE DON’T USE FRESH RIPE WHOLE JACKFRUIT. I see so many people on social media these days talking about buying an entire jackfruit at the asian market wanting to make a ton of “pulled pork” and freeze it. They’ve never used the canned jackfruit in brine, and they’ve never eaten whole fresh ripe jackfruit before. It’s a totally different thing!

A Warning About Fresh Jackfruit

If you buy a fresh jackfruit from an Asian market it will likely already be ripe, it’s not picked green and unripe for cooking typically. Even at Asian markets you might seen green mango or green papaya separately for salad dishes compared to the standard mangoes and papaya that are mature and will ripen on the counter.

If you want to break down a jackfruit I suggest you get some disposable gloves, a knife you don’t mind ruining, and some oil. Jackfruit comes from a type of rubber tree and the sap inside the jackfruit in between the pith and the fruit is very very sticky and will not come off without oil. You will need several hours likely to break down and section off a whole jackfruit by yourself for the first time. So unless you want to eat a lot of it fresh, or you live somewhere that ripe jackfruit is fairly inexpensive you probably won’t want to go this route. Sometimes the markets will have small sections of ripe jackfruit you can buy and it’s a bit easier to break down for a quick fresh jackfruit snack. This goes without saying but if you are allergic to latex or rubber you should avoid eating jackfruit as well.

Here’s a video for an idea

Fresh ripe jackfruit is green on the outside and bright yellow and sweet on the inside. Perfect for eating fresh like pineapple or mango. Jackfruit was the inspiration for Juicy Fruit Gum actually as well. So don’t use this type for making your tacos, you probably won’t like it and will have spent a lot of time and money as well.

If you want a “chicken” substitute for something like butter chicken or another type of curry you can also do that too instead of tacos and just switch out the sauce/seasonings and pressure cook/slow cook that as well. It does benefit from a long cooking time so I wouldn’t just add a can of jackfruit to a stovetop curry that I was cooking in only 15 minutes or so.

This recipe and my Black Bean and Corn Tacos are featured in my Vegan Comfort Foods From Around The World cookbook and is currently on sale with all of my other recipe programs for Cyber Monday Sale here.

Instant Pot Plant Based Jackfruit Carnitas Vegan Pulled Pork

Jackfruit Carnitas (‘Pulled’ Jackfruit Tacos)

Serves 4

Ingredients:

1 20 oz. / 567 g can green jackfruit in brine (Arroy – D or other brand)
1 large sweet onion, sliced thinly
4 large cloves of garlic sliced
1 tsp. Chipotle Chili Powder
1 tsp. Smoked Spanish Paprika
½ tsp. Frontier Mexican Fiesta powder or other Mexican blend spice*optional
¼ tsp. Roasted Ground Cumin
¾ tsp. Herbamare or salt (or less if using salted bouillon)
½ cup / 118 ml. mild or medium salsa (Trader Joe’s tomatillo, Mild salsa, Newman’s Own Mango salsa etc. all work well)
1 cup / 237 ml. vegetable broth (or bouillon in water) for stovetop *see NOTE
1- 1½ cups / 237-355ml. water if needed for stovetop *see NOTE
2 Tbsp. maple syrup
12 corn tortillas (look for oil free low sodium ones)

NOTE: Check your pressure cooker directions for the number of half cups of water you need for each 5 minutes of cooking time. Make sure the broth / water content is sufficient. Stove top pressure cookers need much more water, while digital electric pressure cookers AKA Instapots use a much smaller amount; – around only ½ cup of broth / water total. The onions release enough water to keep it from burning. *If you’re using an Instapot/Digital pressure cooker only use 1/2 cup broth/water and skip the rest.

Pressure Cooker Directions:

1. Drain and rinse the jackfruit and slice very thinly.
2. Place the above ingredients into a pressure cooker.
3. Pressure cook on high for 25 minutes. Check it at 15 or 20 minutes, if it’s your first time cooking over the stove, to ensure there’s enough liquid in the bottom. You don’t want it to burn, but you need to cook the jackfruit well so it’s very tender and has a soft texture like pulled pork. If you use a digital pressure cooker, it should be fine left alone for 25 minutes. Use Quick Release method when done cooking.
4. Serve with your favorite sides like corn tortillas, guacamole, salsa, black beans, refried beans, or rice.

Slow Cooker Directions:

Place the ingredients in a slow cooker for 5-6 hours on low, but use only ½ cup broth or water in total and skip the rest. (In the pressure cooker the excess water turns into steam, unlike the slow cooker, which traps in moisture.)

Additional Tips:

You will have to go to an Asian market or Amazon.com to get canned green Jackfruit. Make sure it says in brine and not in syrup. You don’t want sweetened jackfruit for this dish. I found Arroy-D canned jackfruit in the tiny city of Corpus Christi, Texas so if I can find it there, I’m confidant you can find it in most states and countries. Sometimes I mix it up and add sliced mushrooms and/or zucchini as well to make the recipe go even farther. I’ve also doubled this recipe for potlucks with no problem as well.

Nutrition Facts: 4 Servings (3 tacos), Amount Per Serving: Calories 309.7 Total Fat 1.8 g Saturated Fat 0.0 g Sodium 444.2 mg Total Carbohydrate 68.0 g Dietary Fiber 5.4 g Sugars 6.5 g Protein 4.4 g

Have you ever had green jackfruit before? What did you think?

Quick Stovetop Plant-Based Black Bean Chilli (Vegan Recipe)

October 20, 2013 by Veronica Grace 15 Comments

This is a really tasty and easy chili that tastes like it’s been simmered for hours, but it’s ready in about 25 minutes! The secret is in using roasted or smoked spices and fire roasted tomatoes that make this vegan black bean chilli so good. My favorite fire roasted tomatoes are made by Muir Glen Organics. You can make this recipe in a slow cooker, but since the majority of the ingredients are already pre cooked there’s no reason to take all day creating this.

When you want a hot meal that’s comfort in a bowl, one pot meals are the way to go. I don’t like to make a big mess in the kitchen every night, so this is one of those recipes that gives me a break from dishes and is very easy to throw together when I’m short on time.

As always you can ensure your canned goods are BPA free by reading the label and choosing brands such as Muir Glen Organics or Eden Organics or making sure your cans do not have a white plastic lining in them as well. Another cost effective option is to simply stew your own tomatoes (and you can roast them in the over after) or cook your own dried beans from scratch. To make my own beans in a snap I use the Easy Bean Cooker and it does all the timing and cooking for me.

Quick Stovetop (Low Fat) Plant Based Black Bean Chilli Recipe

Serves 4

Ingredients:

1 large onion, diced
6-8 cloves of garlic, minced
1 red bell pepper, diced
2 15 oz. cans of black beans, drained (or 4 cups fresh cooked beans)
28 oz. can regular or fire roasted crushed tomatoes
1 1/2 tsp roasted cumin
3/4 tsp smoked paprika
1/2 tsp chipotle chili powder
1 tsp sugar or sweetener
3/4 tsp herbamare or salt
fresh ground pepper to taste

Directions:

1. In a large non stick wok saute the onions for 6-8 minutes. Add the garlic and red pepper and sauté for 5 more minutes stirring occasionally. Add water if necessary to keep from burning.

2. Add the tomatoes and drained beans and seasonings and heat through for about 15 minutes, until peppers are soft and flavores have melded.

3. Serve with brown rice, baked potatoes, bread or vegetables for a filling meal.

Variations:

If you want to add more veggies such as carrots or mushrooms you can add them with the onions and sauté them first, if you want to add some corn you can add them with the beans.

Vegan Soy Veggie Ground Tacos with Mushrooms

May 6, 2013 by Veronica Grace 17 Comments

Sometimes you get a hankering for those tacos you used to make at home. You know, back when your family cooked up some ground beef and had family taco night? (At least my mom did this when I was growing up!)

But now you can have delicious meat-free tacos and jazz up them with your favorite toppings and make them a little healthier. This vegan taco recipe uses veggie ground that you can purchase at most grocery stores or health food stores. And while I don’t eat fake or packaged meat-like products very often, sometimes your friends or family might want something that has a familiar meaty taste. These fit the bill. Alternatively for a soy-free whole food option you can cook up some brown lentils (or used canned) and substitute that for the veggie ground if you wish.

These vegan tacos are pretty easy to whip up, and take no more time than traditional homemade tacos. And best of all you don’t have to worry about touching or cooking and draining fatty ground beef and making a mess! (That was never fun anyways, right?) You can also top these tacos with your favorite garnishes like homemade pico de gallo, salsa, guacamole and more. I even reused some leftover fajita seasoning mix I made for another recipe so I don’t have to use the high salt msg laden one they sell at the store. Yay 🙂

Now let’s check out the recipe!

Yves Veggie Ground Tacos with Mushrooms

Serves 4

Taco Ingredients:

1 onion, chopped
6 oz./170 grams mushrooms, sliced
3 cloves of garlic, minced
1 340 g package regular Yves Veggie Ground (or Gardein Veggie Ground) *or sub drained, brown lentils
2 tbsp salsa (low sodium)
2 tsp fajita or taco seasonings (see my homemade recipe here)
Herbamare or salt to taste
Fresh ground pepper to taste
1 package of taco shells or soft corn tortillas

Taco Garnishes:
Salsa or diced tomatoes
Shredded Lettuce or shredded cabbage
Chopped Cilantro
Homemade guacamole *optional

Directions:

Preheat oven (to temperature specified on package of tortilla shells)

1. In a large non-stick pan sauté onions and mushrooms for 5-6 minutes until soft. Add a little water if necessary if it begins to stick to your pan.

2. Add the garlic and the veggie ground and break up with a wooden spoon or spatula.

3. Add salsa and fajita or taco seasoning and cook until veggie ground is browned and heated through.

4. Add salt and pepper to taste. Remove from heat and cover.

5. Lay tortilla shells on a baking sheet and bake as directed until crispy.

6. Assemble tacos with seasoned veggie ground and top with tomatoes/salsa, lettuce, cilantro and any other garnishes.

7. Serve and enjoy immediately!

Variations:

Alternatively you can substitute cooked brown lentils for the veggie ground for a gluten free or soy free option. Add seasonings to taste. You may need some water or broth to prevent sticking in your sauté pan.

What’s your favorite way to eat tacos? Hard shell or soft tortillas?

Vegan Soy Curl Fajitas With Yams (Sweet Potatoes)

January 21, 2013 by Veronica Grace 3 Comments

I don’t often use “fake meat” substitutes and prefer to make almost everything from scratch. But my favourite “just like chicken” product is Soy Curls because they do have a great taste and texture once they are seasoned. They don’t contain a lot of ingredients, just soy and they are gluten free (and GMO free as well).

So far everything I have put Soy Curls in has turned out delicious. You really can’t screw up Soy Curls. Essentially you take the dried product and soak it in warm/hot water for about 10 minutes to plump up and you drain them. I like to add some salt and seasonings to them while they soak, or else they don’t taste like anything. They do need some salt to have flavor.

Then you can just sauté these dry in a pan (they taste better if you cook some of the water out) I cook them for 10-15 minutes until they seem done and have a good texture. You can then add the Soy Curls to any recipe you desire, but they taste best if you season them or put a sauce over them. See my previous Soy Curl recipe here that is one of my favorites.

If you don’t want to buy Soy Curls you can omit them and just use the veggies and yams in this recipe instead.

It’s also really hard to make fajitas look appetizing when you have so many brown/beige colours with the whole wheat tortillas, mushrooms, onions and Soy Curls! At least my new colorful plates help…

Vegan Soy Curl Fajitas With Mashed Yams (Sweet Potatoes)

Serves 4

Ingredients:

3 small yams (orange sweet potatoes/kumara)
Roasted cumin (I use McCormick’s) to taste
Herbamare or Sea salt to taste
Chipotle chili powder or chili powder to taste
1 1/2 cups Soy Curls (dried)
1 sweet onion, sliced
2 bell peppers, sliced
1 cup mushrooms slices
9-12 small corn or small wheat tortillas
1-2 tbsp fajita seasoning (recipe found here)

Directions:

Peel and slice the yams. Place in a pot or steamer basket and steam until fork tender. 15-20 minutes depending on size. Set aside when done.

Soak the Soy Curls in warm/hot water for 10 minutes. Season with some salt if desired (I do). Drain.

In a large non-stick skillet or wok saute the Soy Curls over medium heat for about 10 minutes. Add the mushrooms and saute for another 2-3 minutes. Add the onions and peppers and season to taste with fajita seasoning. Cook until peppers and onions are at desired tenderness (about 1-3 minutes).

Place the yams in a bowl and mash them and season to taste with cumin, salt and chipotle powder. (Don’t over season, just give it a little flavour.)

Lay out a tortilla, spread some mashed yams and add the fajita ingredients.

Serve with guacamole or salsa if desired.

Repeat with remaining tortillas.

Additional Tips:

For warm tortillas you can microwave them for a few seconds until warm or heat them in an oven wrapped in tinfoil on low while you prepare your ingredients.

Feel free to add other veggies as desired like zucchini or carrots. Cook longer if necessary.

Soy Curls can be cooked a lot without burning because they are so moist so keep cooking them until your vegetables are at desired tenderness.

What are your favorite ingredients in veggie fajitas?

Sneak Peek Recipe: Mexican Black Bean Corn Soup From Low Fat Vegan Comfort Soups To Keep You Warm

March 22, 2012 by Veronica Grace 36 Comments

And the winner of my first copy of Comfort Soups To Keep You Warm is….

….Meena Sharma! Congratulations Meena, I will be contacting you shortly to let you know you’ve won.

Thank you to everyone who entered! I really appreciate your support and excitement. My Comfort Soups To Keep You Warm recipe eBook is now ready so check it out!

After all of those tantalizing soup photos I showed you on Monday, I bet you are craving a delicious bowl of soup by now! So I wanted to share one of my soup recipes with you. This oil free vegan Mexican Black Bean Corn Soup is one of my favourites, it’s so hearty and filling and bursting with flavour. You’re going to want to make this soon!

An insider tip I have for you is to make your own vegetable broth (my recipe is here) and fresh black beans (instead of canned) for the absolute best taste. But if you’re in a hurry, you can always use canned black beans. For packaged vegetable broth the best substitute seems to be Pacific Natural Foods Organic Low Sodium Vegetable Broth. Roasted cumin and chipotle chili powder bring great flavour to this recipe. If you can find it over the regular versions it adds a really nice smokey flavour to the soup. I use McCormick roasted cumin, you can get it on Amazon or at places like Walmart or some grocery stores. This is probably my favourite seasoning and I go through more of it than any other spice. You’ll definitely use it a lot if you make my recipes. I also use Frontier organic chipotle powder in all of my Mexican dishes and it’s amazing in vegan chili too.

Now on to the recipe!

Low Fat Vegan Mexican Black Bean Corn Soup

Serves 8

Ingredients:

1 large onion, diced
6 cloves of garlic, minced
3 stalks of celery, diced
2 carrots, diced
5 cups/1.25 qts./1.2 L of vegetable broth (homemade or low sodium)
4 15 oz./425 g cans of black beans, low sodium (or 7 cups cooked) undrained
1 15 oz./425 g can of whole sweet corn, drained (salt free, unsweetened)
1 14.5 oz./411 g can of fire roasted tomatoes, diced (I use Muir Glen Organics)
1 tbsp. + 1 tsp. roasted ground cumin (or regular cumin)
1 to 1 1/2 tsp. chipotle chili powder or smoked paprika
1/2 tsp. Herbamare or salt (to taste)
1/2 tsp. sugar or sweetener (if needed)
Juice of 1 small lime
Fresh ground pepper to taste
1/2 bunch of cilantro, chopped to garnish

Directions:

1. In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.

2. Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.

3. Taste test. Add Herbamare or salt to taste and lime juice. If your soup is a little too tangy or bitter, you can add a little sugar to balance the flavor if desired.

4. Serve in bowls and garnish with fresh chopped cilantro

Nutrition Facts: 8 Servings Amount Per Serving: Calories 225.8 Total Fat 0.2 g Saturated Fat 0.0 g Sodium 485.5 mg Carbs 42.6 g Dietary Fiber 16.9 g Sugars 4.1 g Protein 13.6 g

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So now on to the contest for the second copy of my Comfort Soups To Keep You Warm eBook! This second contest entails a little more than the last one. If you complete it, your chances of winning are much much higher!

—–>How You Can Win The Second Copy of My eBook<—–

Contest is Closed

To be entered you need to post a comment on this article and let me know what you think of the Mexican Black Bean Corn Soup, AND you need to pick 4 other recipes on my blog and comment on them as well. If you can number your FIFTH (#5) comment (to show you are done) when you post it on another recipe, it will also help me track them. Comment #1 can be done here.

But, good new for those of you who have been following along and commenting on my recipes, your old comments on my recipes count too. So if you’ve already commented on one or two recipes, those count and you just have to comment on this one and make sure you have 5 comments total. If you number your 5th comment to let me know you’ve completed the challenge, it will be helpful for me to track.

I will take all of the commenters with 5 comments on recipe posts (including this one) and enter them into a random draw to win a second copy of my recipe eBook. The contest closes on Saturday March 24th at midnight EST/9pm PST and then I will announce the winner on Monday March 26th. Make sure you’re signed up to my newsletter to find out if you’ve won! (You can sign up on the top right of this page in the bright pink box.)

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The winner of the second copy of Comfort Soups To Keep You Warm is Vicky Johnston! Congratulations Vicky!

My recipe book is now available!