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Jackfruit Vegan Stew Recipe

This jackfruit vegan stew combines tender jackfruit chunks with hearty vegetables and rich, flavorful broth for a comforting plant-based meal.
Print Recipe
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 4 servings
Calories: 250
Ingredients Method Notes

Ingredients
  

  • Canned young green jackfruit drained and shredded — 2 cups
  • Olive oil — 2 tablespoons
  • Onion diced — 1 medium
  • Garlic cloves minced — 3
  • Carrots sliced — 2 medium
  • Celery stalks chopped — 2
  • Potatoes cubed — 2 medium
  • Vegetable broth — 4 cups
  • Tomato paste — 2 tablespoons
  • Diced tomatoes canned — 1 cup
  • Smoked paprika — 1 teaspoon
  • Thyme dried — 1 teaspoon
  • Bay leaf — 1
  • Salt and pepper — to taste
  • Fresh parsley chopped — 2 tablespoons

Method
 

  1. Heat olive oil in pot over medium heat.
  2. Sauté onion and garlic until translucent, about 5 minutes.
  3. Add carrots, celery, and potatoes; cook 5 minutes, stirring often.
  4. Stir in jackfruit, smoked paprika, thyme, salt, and pepper.
  5. Mix in tomato paste and canned tomatoes, cook 2 minutes.
  6. Pour in vegetable broth and add bay leaf.
  7. Bring to boil, reduce heat, and simmer 35 minutes until veggies are tender.
  8. Remove bay leaf, stir in fresh parsley, adjust seasoning, and serve warm.

Notes

Nutritional Values (Per Serving)

  • Calories: 250
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Carbohydrates: 38g
  • Fiber: 8g
  • Protein: 7g

Vitamins and Minerals (Per Serving)

  • Vitamin A: 60%
  • Vitamin C: 25%
  • Iron: 15%
  • Calcium: 10%
  • Potassium: 20%

Additional Tips

  • Add a splash of soy sauce or tamari for umami boost.
  • Swap potatoes for sweet potatoes to change up the sweetness.
  • For creamier texture, stir in coconut milk near the end.
  • Use fresh herbs if you have them—they always elevate flavors.
  • Freeze leftovers in portions for stress-free future dinners.