- Prep-time: / Ready In:
- Makes 8 open-face sandwiches
- Serving size: 2 open-face sandwiches
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Chopped apples and walnuts add a surprising bit of crunch and flavor to this hefty jackfruit salad sandwich filling, which is perfect for a quick and satisfying meal at any time of the day. It's like a mashup of a Waldorf salad and a vegan pulled-pork sandwich! White beans and shredded carrots add body to the jackfruit mix, while lemon zest keeps things peppy. White beans also make an appearance in the tangy avocado dressing. Blending beans until creamy is a great low-fat trick for getting a rich and silky dressing that doesn't weigh you down with oil. Serve this tasty jackfruit salad on halved whole grain English muffins with tomato, avocado, and lettuce. Don't do English muffins? Feel free to use bread or whole grain hamburger buns instead. Or skip the bread altogether and serve atop leaves of romaine or butter lettuce or in a bowl as a hearty salad.
Tip
Young green jackfruit has a neutral taste and a texture similar to shredded meat. Look for unseasoned vacuum-packed jackfruit, such as Upton Naturals brand, in the refrigerator aisle. Or check your supermarket’s Asian or international foods aisle for sodium-free or no-salt-added canned jackfruit, such as Native Forest brand.
For more inspiration, check out these tasty ideas:
Ingredients
- 2 10.6-oz. pkg. unseasoned shredded young jackfruit (see tip, recipe intro)
- 1 medium apple, chopped
- ¾ cup coarsely shredded carrots
- ½ cup chopped fresh parsley or cilantro
- ¼ cup chopped walnuts, toasted
- 1 teaspoon lemon zest
- 1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
- ¾ cup unsweetened, unflavored plant-based milk
- 1 medium avocado, halved, seeded, peeled, and thinly sliced
- 3 tablespoons lemon juice
- 4 teaspoons coarse ground mustard
- 2 cloves garlic, minced
- ½ teaspoon sea salt
- 4 whole grain English muffins, split and toasted
- 4 to 8 green or red leaf lettuce leaves, torn
- 2 medium tomatoes, each cut into 8 slices
- Freshly ground black pepper
Instructions
- Pat the jackfruit dry, if needed, using a clean kitchen towel or paper towels. In a large bowl toss together jackfruit and the next five ingredients (through lemon zest). Stir in ¾ cup of the beans.
- In a blender or small food processor combine the remaining beans, the milk, one-fourth of the avocado, the lemon juice, mustard, garlic, and salt. Cover and blend until smooth, scraping sides as needed. Add blended bean mixture to jackfruit mixture. Toss to combine.
- Top all eight English muffin halves with lettuce and tomatoes. Spoon jackfruit mixture over top. Add the remaining avocado slices and sprinkle with pepper. Serve immediately.
Per serving (2 open-face sandwiches): 419 calories, 67 g carbohydrates, 16 g protein, 13 g total fat, 1 g saturated fat, 0 g cholesterol, 597 mg sodium, 23 g fiber, 14 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (3)
(5 from 1 vote)Excellent salad - flavorful, nice texture contrast. The dressing is a perfect alternative to mayo-based options.
I have frozen jack fruit. Can I use that??
Is it young green jackfruit, or ripe yellow jackfruit? Ripe yellow jackfruit has a subtly sweet flavor, and is fruity. Young green jackfruit, on the other hand, has a neutral flavor and texture similar to shredded meat, and that's what this recipe calls for. Our guide has more on the ins and out of jackfruit. It's confusing at first! https://www.forksoverknives.com/how-tos/what-is-jackfruit/ Hope that helps:)