Shredded Jackfruit Sandwich with Cabbage Salad
Shredded Jackfruit Sandwich with Cabbage Salad - This is guaranteed to convince not only vegetarians! Photo: Marieke Dammann
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.
(Percentage of daily recommendation)
| Calorie | 672 cal. | (32 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 99 g | (66 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 17.2 g | (57 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,482 mg | (37 %) | ||
| Calcium | 264 mg | (26 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Napa cabbage (1/2 head)
- salt
- peppers
- ½ tsp Black cumin seeds
- 1 pinch coconut sugar
- 2 Tbsps White vinegar
- 4 Tbsps olive oil
- 1 Apple
- 10 ozs Fruit flesh from the Jackfruit (drained weight)
- 1 red onion
- 2 garlic cloves
- 6 ozs Vegan Barbecue sauce
- 1 smaller Radicchio
- 2 Rye rolls
Kitchen utensils
Preparation steps
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.
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.
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.
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.
