BLACK BEAN AND JACKFRUIT STEW

Name: BLACK BEAN AND JACKFRUIT STEW
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American, Southern
Ingredients: Olive oil spray; 1 small brown onion, sliced; 420g canned young green jackfruit, drained and rinsed; 1 tablespoon cornflour dissolved in 2 tablespoons of water; 250g canned black beans, drained and rinsed; Salt and pepper; 2/3 small avocado, diced; 1 medium tomato, diced; 2–3 sprigs coriander, diced; Salt and pepper; 1 garlic clove, crushed; Salt and pepper; ½ teaspoon fennel seeds; ½ teaspoon chilli flakes; ½ teaspoon ground cumin; ½ teaspoon ground coriander; 1 teaspoon smoked paprika; 1 tablespoon Dijon mustard; 125ml tomato passata; 200ml vegetable stock; 1 tablespoon apple cider vinegar; 2 teaspoons brown sugar

5 steps

Prep:20minCook:45min

Ensure to grab the jackfruit that is 'young green jackfruit’ in water - not brine. To make this gluten free, use a gluten free stock. This can be frozen once cooked.

Updated at: Thu, 17 Aug 2023 05:34:39 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories377.1 kcal (19%)

Total Fat11.1 g (16%)

Carbs57.9 g (22%)

Sugars8.7 g (10%)

Protein10.1 g (20%)

Sodium2136.3 mg (107%)

Fiber11.7 g (42%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Heat a medium saucepan over medium heat and spray with olive oil. Add onion and sauté for 2 to 3 minutes until it begins to soften. Add jackfruit and the spice mix, stir and heat through for 2 to 3 minutes.

Step 2

Meanwhile, add all sauce ingredients to a bowl and mix well. Add to the pan, reduce heat to low, cover and simmer for 30 minutes.

Step 3

Remove the jackfruit from the sauce and shred using two forks. Add cornflour mixture to the sauce and allow to thicken for 5 minutes. Return the jackfruit and black beans to the pot. Taste and season accordingly.

Step 4

In a seperate bowl add all of the sauce ingredients and mix well. Taste and season accordingly.

Step 5

Serve the stew in a bowl topped with tomato salsa.