View source for Pulled jackfruit sandwich with radicchio slaw

[[File:Pulled jackfruit sandwich with radicchio slaw.jpeg|thumb]]

Difficult: 2/5

Preparation and cooking time: 1 hour

Servings: 4

Cost per serving: $1.45 (total cost: $5.80)

Cost per 2000 kcal: $7.32

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 396 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 1584'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''31%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.7g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|15% 
| style="background-color:#FFCEB5;"|0.3g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|16% 
| style="background-color:#FFCEB5;"|0.1g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|20% 
| style="background-color:#FFCEB5;"|0.4g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''56%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''73.3g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|27% 
| style="background-color:#B5E6FF;"|10.4g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|62.9g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|24.2g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''7%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''5.1g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|15% 
| style="background-color:#EDCBFF;"|0.2g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|10% 
| style="background-color:#EDCBFF;"|1.8g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|1.0g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|172% 
| style="background-color:#FEE1C3; width:55px;"|2.1mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|113%
| style="background-color:#FEE1C3; width:55px;"|1.5mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|82%
| style="background-color:#FEE1C3;"|13.1mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|23%
| style="background-color:#FEE1C3;"|1.2mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|137%
| style="background-color:#FEE1C3;"|1.8mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|27%
| style="background-color:#FEE1C3;"|111.3μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|2%
| style="background-color:#FEE1C3;"|26.7μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|21%
| style="background-color:#FEE1C3;"|19.7mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|25% 
| style="background-color:#FEE1C3;"|3.9mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|30%
| style="background-color:#FEE1C3;"|37.0μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|24% 
| style="background-color:#B5FFBB;"|245.4mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|45% 
| style="background-color:#B5FFBB;"|0.4mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|45% 
| style="background-color:#B5FFBB;"|3.7mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|30% 
| style="background-color:#B5FFBB;"|122.2mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|112% 
| style="background-color:#B5FFBB;"|2.6mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|43% 
| style="background-color:#B5FFBB;"|306.9mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|18% 
| style="background-color:#B5FFBB;"|872.8mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|60% 
| style="background-color:#B5FFBB;"|33.5μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|24% 
| style="background-color:#B5FFBB;"|2.7mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

*8 slices whole wheat bread

FOR THE JACKFRUIT
*280g rinsed, drained, and cored jackfruit
*1 tbsp nutritional yeast
*1 tsp sweet paprika
*1/8 tsp dried thyme
*1/8 tsp salt
*1/8 tsp black pepper

FOR THE SAUCE
*1 minced medium-sized onion
*240g canned tomatoes
*1/2 cup water
*2 tbsp date paste OR date sugar
*1/2 tsp mustard powder

FOR THE RADICCHIO SLAW
*1 cup shredded radicchio
*1 tbsp finely chopped fresh chives
*3 tbsp soy yogurt
*1/4 tsp mustard powder
*Salt to taste

FOR TOPPINGS (optional)
*Cucumber slices
*Pickles
*Vegetables of your choice

Instructions:

*In a medium-sized bowl, mix together all of the jackfruit ingredients until each piece if evenly coated with the spices.  Let sit.
*In a medium-sized pan, add the onion with a little bit of water to steam until the onions are transparent.  Add the rest of the ingredients, cover, and simmer for 5 minutes.  Stir occasionally to dissolve the date paste.
*Add the marinated jackfruit to the sauce, mix together, cover, and simmer on low-heat for 25 minutes, or until the jackfruit is tender.
*In the meantime, put all of the ingredients of the radicchio slaw in a small bowl.  Toss until the radicchio is evenly coated with the dressing.
*Once the jackfruit pieces have softened, pull them apart with two forks so as to shred them.  Let your mixture simmer, uncovered, until the sauce thickens.

Serving:

Put some of the jackfruit mixture on a slice of bread.  Evenly lay out some thin cucumber slices or other vegetables of your choice.  Top with some of the slaw, and close your sandwich with another slice of bread.