Jackfruit Fricassee with Rice – DrNewMed Healthy Recipes for Healthy Eating

The jackfruit is an excellent vegetarian substitute since its meat is comparable to that of chicken. Additionally, it is a good source of calcium for strong bones and teeth as well as fibre, which aids with digestion.

Ingredients

For the Jackfruit Fricassee:

2 cans of young green jackfruit in brine, drained and rinsed
1 onion, finely chopped
2 cloves of garlic, minced
1 red bell pepper, diced
1 carrot, diced
1 cup vegetable broth
1 cup coconut milk
2 tablespoons tomato paste
1 tablespoon soy sauce
1 tablespoon nutritional yeast (optional)
1 teaspoon paprika
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
Salt and pepper to taste
2 tablespoons olive oil

For the Rice:

1 1/2 cups long-grain white rice
3 cups water
Salt to taste

Instructions

Prepare the Jackfruit:

Rinse the jackfruit under cold water and pat dry with paper towels.
Remove the core and seeds from the jackfruit pieces and cut into smaller, bite-sized chunks.

Cook the Rice:

In a medium saucepan, bring water to a boil.
Add rice and salt, stir, then reduce the heat to low.
Cover and simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork.

Prepare the Fricassee:

In a large skillet or pan, heat olive oil over medium heat.
Add the onion and garlic, and sauté until translucent and fragrant.
Add the red bell pepper and carrot, and cook for another 2-3 minutes, until slightly softened.
Add the jackfruit, tomato paste, soy sauce, paprika, thyme, oregano, salt, and pepper. Stir well to combine.
Pour in the vegetable broth and coconut milk, and bring to a simmer.
Reduce the heat to low, cover the pan, and let it cook for about 15-20 minutes, or until the jackfruit is tender and the flavors are well combined.
If desired, stir in the nutritional yeast to add a cheesy flavor to the fricassee.