Classic Vegetarian Dish

Shredded Jackfruit Sandwich with Cabbage Salad

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Shredded Jackfruit Sandwich with Cabbage Salad

Shredded Jackfruit Sandwich with Cabbage Salad - This is guaranteed to convince not only vegetarians! Photo: Marieke Dammann

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
672
calories
Calories

Healthy, because

Even smarter

Nutritional values

The flesh of the jackfruit is similar to chicken flesh in consistency, but is very rich in fiber, thus ensuring long-lasting satiety and stimulating digestion.

If you have enough time, it's best to make the BBQ sauce yourself, as store-bought varieties are usually packed with added sugar, salt and preservatives.

1 serving contains
(Percentage of daily recommendation)
Calorie672 kcal(32 %)
Protein15 g(15 %)
Fat23 g(20 %)
Carbohydrates99 g(66 %)
Sugar added1 g(4 %)
Roughage17.2 g(57 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.7 mg(39 %)
Vitamin K17.7 μg(30 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.6 mg(43 %)
Folate178 μg(59 %)
Pantothenic acid1.3 mg(22 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C150 mg(158 %)
Potassium1,482 mg(37 %)
Calcium264 mg(26 %)
Magnesium118 mg(39 %)
Iron4.7 mg(31 %)
Iodine17 μg(9 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.5 g
Uric acid172 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ounces Napa cabbage (1/2 head)
salt
peppers
½ teaspoon Black cumin seeds
1 pinch coconut sugar
2 tablespoons White vinegar
4 tablespoons olive oil
1 Apple
10 ounces Fruit flesh from the Jackfruit (drained weight)
1 red onion
2 garlic
6 ounces Vegan Barbecue sauce
1 smaller Radicchio
2 Rye rolls
How healthy are the main ingredients?
Napa cabbagesaltolive oilAppleJackfruitonion
Preparation

Kitchen utensils

1 Grill

Preparation steps

1.

For the cabbage salad, clean and wash the cabbage and cut into very fine strips. Season with 2 tsp. salt, pepper, black cumin and coconut blossom sugar and knead vigorously with your hands for 5 minutes. Add vinegar and 2 tablespoons of oil. Wash the apple, remove seeds, grate and mix into the cabbage.

2.

Rinse and drain the pieces of jackfruit. Peel onion and garlic. Cut the onion into fine strips and finely dice the garlic. Put remaining oil with onion and jackfruit in a stainless steel grill bowl and grill on the hot grill for 4-5 minutes. Add the garlic and cook for 1 minute.

3.

Add the BBQ sauce and 3 Tablespoons water to the Jackfruit, put the grill rack up and let it simmer for 10-15 minutes at low heat.

4.

Wash radicchio, shake dry, remove leaves. Cut the rolls in half and toast them on the hot grill. Remove Jackfruit from the pan and pluck with forks. Top the rolls with radicchio, jackfruit and cabbage salad.