Vegan Jackfruit Tacos
Vegan Jackfruit Tacos - A big flavor explosion without the meat!
Healthy, because
Even smarter
Nutritional values
Thanks to the antibacterial effect of apple cider vinegar undesirable microorganisms can be slowed down. This helps the intestinal flora and thus also a problem-free digestion. Chili peppers heat up the metabolism properly. This happens through the pungent agent capsaicin, which can even boost fat burning in the short term.
Vegan tortillas are filled here with jackfruit as a chicken substitute. You can get these in a jar, in a can or also vacuum-packed in well-stocked supermarkets, in organic and unpackaged stores and even in some drugstores on the grocery shelf.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 27.7 μg | (46 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 32 g |
Ingredients
- Ingredients
- 2 red onions
- 1 garlic clove
- 1 Tbsp Canola oil
- 2 Tbsps Tomato paste
- 3 ½ ozs strained tomato
- 3 ½ ozs Vegetable broth
- ½ tsp smoked ground paprika
- salt
- cayenne pepper
- 2 Tbsps Maple syrup
- 2 Tbsps apple cider vinegar
- 1 Tbsp soy sauce
- 10 ozs Jackfruit (can; drained weight)
- 4 green Tomatoes
- 1 green chili pepper
- ½ bunch cilantro
- ½ Lime (juice)
- 1 Avocado
- peppers
- 3 ½ ozs Strawberries
- 12 small Whole Grain Tortilla (7 inches Ø)
Preparation steps
1 Peel onion and garlic and finely dice both. Heat oil in a saucepan and sauté onion and garlic for 2 minutes over medium heat. Sauté tomato paste briefly, then add strained tomatoes and broth. Season with paprika, salt and cayenne pepper. Mix in maple syrup with vinegar and soy sauce and simmer the sauce over low heat for 10 minutes until creamy.
Meanwhile, drain jackfruit in a colander and place in an ovenproof dish.
Spread the sauce over the top and bake in a preheated oven at 180 °C / 350 °F for approx. 35 minutes.
Meanwhile, for the salsa, peel and finely dice remaining onion. Clean, wash, quarter, seed and finely dice the tomatoes. Clean, wash and finely chop the chili pepper. Wash cilantro, shake dry and chop finely as well. Set aside a little cilantro for garnish. Mix everything with 1 tablespoon lime juice and season with salt.
For the guacamole, halve and pit the avocado, remove the flesh from the skin and dice finely. Season with remaining lime juice, salt and pepper. Clean and wash strawberries, dice finely and fold in. Shred jackfruit and spread on tortillas. Top vegan tortillas with guacamole and salsa and sprinkle with remaining cilantro.
