jackfruit Archives - Forks Over Knives

Five-Spice Sweet Potato and Jackfruit Stew

Cameron Stauch — Fri, 08 Nov 2024 18:56:08 +0000

This chunky sweet potato and jackfruit stew is the perfect thing to warm you up on a chilly evening. The neutral flavor of young green jackfruit absorbs the complex heat of five-spice powder and the floral notes of lemongrass. Sweet potato and carrots complement the fleshy jackfruit and tender morsels of mushrooms. To make this a complete meal, serve it over brown rice, quinoa, or another whole grain. Garnish with cilantro and, if you like it spicy, thinly sliced fresh red chile.

Tips

Gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Jackfruit: Be sure to use young green jackfruit packed in water, not the yellow ripe jackfruit in sweetened syrup.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 cups stew + 2 cups rice

Time: 40 minutes

2 medium carrots, chopped (1 cup)
3 cloves garlic, minced
2 teaspoons minced fresh ginger
3 cups water or coconut water
1 large portobello mushroom, stem and gills removed, quartered and cut into ½-inch-thick slices
1 tablespoon no-salt-added tomato paste
2 teaspoons low-sodium red miso paste
¾ teaspoon Chinese five-spice powder
1 20-oz. can no-salt-added canned green jackfruit, rinsed and drained (2 cups)
8 oz. sweet potato, peeled and chopped (1½ cups)
1 stalk lemongrass, cut crosswise into thirds and lightly smashed
2 tablespoons reduced-sodium soy sauce
2 teaspoons date syrup or pure maple syrup (optional)
2 cups cooked brown rice
½ of a fresh long medium-hot red chile, thinly sliced (see tip, recipe intro) (optional)
Fresh cilantro leaves

Instructions

In a medium saucepan combine carrots, garlic, ginger, and ½ cup of the water. Cook over medium 10 minutes or until all water has evaporated, stirring occasionally.
Add mushroom slices; cook over medium 5 minutes or until slices have released all liquid and shrunken in size, stirring occasionally. Stir in tomato paste, miso, and five-spice powder. Cook and stir 2 minutes more.
Add the remaining 2½ cups water. Stir to loosen any bits stuck to bottom of pan. Add jackfruit, sweet potato, lemongrass, and soy sauce. Bring to boiling; reduce heat. Partially cover and simmer 15 minutes or until sweet potato and carrots are fork-tender.
Taste and adjust seasoning, drizzling with date syrup if needed to balance bitterness. Spoon brown rice and stew into serving bowls. Top with chile (if using) and cilantro.

The post Five-Spice Sweet Potato and Jackfruit Stew appeared first on Forks Over Knives.

Shellroni Salad with Jackfruit and Creamy Cashew Dressing

Ellen Boeke — Fri, 16 Aug 2024 17:30:02 +0000

Jackfruit is a fun addition to this potluck-worthy salad, deftly soaking up the creamy, lemon-infused cashew dressing. (The oil-free dressing gets added heft from steamed and blended potatoes.) This toothsome pasta salad is easy to adapt and can be served warm or cold as a side or main meal. Red and yellow cherry tomatoes, matchstick-cut carrots, and tangy scallions add veggie goodness, and chickpeas lend extra oomph. Shell pasta is an excellent option as the shape catches the dressing, but penne, macaroni, or another shape would also work. Sweety drop peppers (aka Biquinho) are nickel-size peppers with a subtle heat. If you can’t find them, use peppadew peppers, leave them out, or substitute homemade pickles.

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add approximately 30 calories, 3 g total fat, and 1 g saturated fat per serving.

Add more milk: If the pasta absorbs the dressing while refrigerated, add a splash of plant milk to make it creamy again.

Gluten-free: This salad can be made gluten-free if you use gluten-free pasta.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 35 minutes

5 oz. Yukon gold potatoes, peeled and chopped (1 cup)
⅓ cup raw cashews
1 tablespoon extra-virgin olive oil (optional, learn more)
1 teaspoon lemon zest
3 tablespoons lemon juice
1 tablespoon yellow mustard
2 teaspoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
8 oz. dry whole wheat shell pasta
3 cups red and yellow grape tomatoes, halved
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
1 15-oz. can green jackfruit, rinsed, drained, and chopped
⅔ cup matchstick-cut carrots
½ cup sliced celery
¼ cup sliced scallions
¼ cup sweety drop peppers or chopped peppadew peppers, drained
2 tablespoons chopped fresh dill

Instructions

For dressing, in a small saucepan combine potatoes and 1 cup water. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes or until tender; drain, reserving cooking liquid. Rinse potatoes under cold water; drain well. In a small bowl, pour hot potato cooking liquid over the cashews. Let stand for 15 minutes.
In a blender, combine soaked cashews and ½ cup of the soaking liquid; cover and blend until smooth. Add potatoes, olive oil (if using), and the next eight ingredients (through black pepper). Cover and blend until smooth and creamy, adding water, 1 tablespoon at a time, as needed to reach desired consistency. Season with salt and black pepper.
Cook pasta according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Add the remaining ingredients. Add dressing; toss to combine. Garnish with additional fresh dill sprigs.

The post Shellroni Salad with Jackfruit and Creamy Cashew Dressing appeared first on Forks Over Knives.

Jerk Jackfruit Skillet with Red Beans

Laura Marzen, RD, LD — Tue, 06 Aug 2024 17:18:39 +0000

Comforting and hearty, this jerk-seasoned jackfruit skillet supper brings the full-bodied flavors of the Caribbean to your dinner table any day of the week and goes well with a side of steamed greens. No need to run out and look for jerk seasoning; you can make your own using a streamlined recipe featuring the characteristic flavors of thyme, allspice, cinnamon, and cumin. Jackfruit perfectly absorbs this earthy, warm “jerk” flavor and provides a shredded meat texture, while creamy red beans and brown rice add extra substance. Fresh jalapeño chiles (optional) dial up the heat. Feel free to make this loaded jerk jackfruit skillet as hot (or not) as you like—add up to two jalapeños and leave the seeds in if you like it spicy. Coconut flakes, fresh cilantro, and lime juice round out the delicious tropical flavor while keeping the dish low in fat.

Tips

Jackfruit: If you can’t find canned jackfruit with no salt added, you can use jackfruit with added salt—just rinse and drain the jackfruit well before using it. You can also look for vacuum-packed jackfruit with no salt added.

Gloves: Wearing gloves is advised when cooking with hot chiles like jalapeño, as they contain oils that can irritate your skin and eyes.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

1 cup long grain brown rice
2 cups low-sodium vegetable broth
1 medium red bell pepper, cut into thin bite-size strips
½ cup chopped red onion
1 to 2 fresh jalapeño chiles, chopped (see tip, recipe intro) (optional)
4 cloves garlic, minced
2 14-oz. cans no-salt-added young jackfruit, rinsed and drained
2 15-oz. cans no-salt-added red beans, rinsed and drained (3 cups)
1 tablespoon paprika
1¼ teaspoon sea salt
1 teaspoon ground cumin
½ to 1 teaspoon freshly ground black pepper
½ teaspoon dried thyme
½ teaspoon ground allspice
¼ teaspoon ground cinnamon
½ cup chopped fresh cilantro
1½ teaspoon lime zest
2 to 3 tablespoons lime juice
½ cup unsweetened shredded coconut, lightly toasted
Lime wedges

Instructions

In a large saucepan bring rice and broth just to boiling; reduce heat. Cover and cook for 40 to 45 minutes or until rice is tender and liquid is absorbed. Remove from heat; let stand, covered, 5 minutes.
Meanwhile, in an extra-large skillet, cook bell pepper, onion, and jalapeño (if using) over medium-high for 4 to 6 minutes or until softened, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in garlic.
Coarsely chop any large pieces of jackfruit. Add jackfruit and the next eight ingredients (through cinnamon) to the skillet. Cook for 4 to 6 minutes or until heated through, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add cooked rice, ¼ cup of the cilantro, the lime zest, and lime juice to skillet (skillet will be full). Stir until well mixed.
Top servings of jackfruit mixture with the remaining cilantro and the coconut. Serve with lime wedges.

The post Jerk Jackfruit Skillet with Red Beans appeared first on Forks Over Knives.

Chipotle-Lime Black Bean and Jackfruit Burgers

Laura Marzen, RD, LD — Thu, 11 Jul 2024 16:39:43 +0000

“Are you bringing your jackfruit burgers?” You’ll hear this on repeat after you show up to your next potluck with these tasty numbers. Combining the meaty texture of jackfruit with dense black beans, frozen sweet corn, paprika, cumin, and a homemade chipotle-lime sauce, these moist patties hold together well while delivering smoky flavor in spades. Serve each primo burger in a whole grain bun with a thin slice of tomato, a lettuce leaf, and a dollop of chipotle-lime sauce. This recipe makes more sauce than you need; save the leftover sauce in an airtight container in the refrigerator up to 1 week. It’s fantastic in sandwiches or wraps, drizzled over roasted potatoes, salads, and grain bowls, or as a dip for raw veggies.

Tips

Air-fryer: To air-fry these patties, preheat air fryer to 380°F. Place patties in an air-fryer basket. Air-fry 12 to 15 minutes or until heated through.

For more inspiration, check out our collection of jackfruit recipes, or try one of these tasty ideas:

Yield: Makes 4 burgers

Time: 40 minutes

½ cup raw cashews
½ teaspoon sea salt
1 teaspoon lime zest
3 tablespoons lime juice
2 tablespoons no-salt-added tomato paste
1 tablespoon spicy brown mustard
2 to 3 teaspoons chopped canned chipotle pepper in adobo sauce
2 teaspoons pure cane sugar
1 large clove garlic, coarsely chopped
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
1 14-oz. can no-salt-added young jackfruit, rinsed and drained
1 cup whole wheat panko
2 scallions, finely chopped
½ cup fresh or frozen corn kernels, thawed
1 teaspoon smoked or regular paprika
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
4 whole grain hamburger buns, split and toasted
2 leaf lettuce leaves, coarsely torn
4 thin tomato slices

Instructions

Preheat oven to 425°F. Line a baking sheet with parchment paper.
To make chipotle-lime sauce, in a medium bowl combine cashews and enough boiling water to cover. Cover and let stand 15 minutes; drain. In a blender or small food processor combine drained cashews, ¼ teaspoon of the sea salt, ⅓ cup water, and the next seven ingredients (through garlic). Cover and blend until very smooth, scraping sides of bowl as needed.
Add beans and 2 tablespoons of the chipotle-lime sauce to a clean food processor; process until very smooth. Add jackfruit and pulse until jackfruit is chopped and incorporated. Transfer mixture to a large bowl. Add ½ cup of the panko, the remaining ¼ teaspoon of salt, and the next five ingredients (through black pepper). Mix well.
Shape mixture into four patties, about ¾ inch thick. Coat patties in remaining panko, pressing panko gently onto the patties so it sticks. Place patties on the prepared baking sheet.
Bake 20 minutes or until heated through. Serve burgers in buns with lettuce, tomato slices, and chipotle-lime sauce. Store leftover chipotle-lime sauce in an airtight container in the refrigerator up to 1 week.

The post Chipotle-Lime Black Bean and Jackfruit Burgers appeared first on Forks Over Knives.

Vegan Bulgogi Noodles with Jackfruit Kimchi

Laura Marzen, RD, LD — Tue, 02 Jul 2024 17:27:45 +0000

This noodle-forward, plant-based take on bulgogi, a classic Korean dish, skips the beef in favor of meaty jackfruit and is guaranteed to spice up your weekly menu! Cooked jackfruit absorbs a ginger-infused soy sauce marinade and tastes divine on top of earthy brown rice pad Thai noodles. A quick cabbage and jackfruit kimchi gets its spicy flavor from Korean chili powder (or sriracha sauce) and adds tang and heat in equal measure. Traditional kimchi requires days to ferment, but we found a cheat using boiling water that takes a fraction of the time. You still need four hours for the flavors in the kimchi to meld, so plan on prepping that earlier in the day or the day before. To finish this vegan bulgogi dish, top with shredded Asian pear (or cooking apple)—the sweet, juicy flavor ties in well—and garnish with thinly sliced scallions and a sprinkle of sesame seeds.

For more inspiration, check out our collection of jackfruit recipes, or try one of these tasty ideas:

Yield: Makes 8 cups bulgogi noodles + 1⅓ cups kimchi

Time: 4 hours 30 minutes

1½ cups coarsely chopped napa cabbage
Boiling water
2 14-oz. cans no-salt-added young jackfruit, rinsed and drained (2½ cups)
⅓ cup slivered sweet or red onion
3 tablespoons brown rice vinegar
2 to 3 teaspoons Korean chili powder (gochugaru red pepper powder or flakes) or sriracha sauce
5 cloves garlic, minced
½ teaspoon pure cane sugar
½ teaspoon sea salt
12 oz. dry brown rice pad Thai noodles
2 tablespoons reduced-sodium soy sauce
1 tablespoon finely chopped fresh ginger
2 to 3 teaspoons gochujang sauce or sriracha sauce
3 scallions
1 Asian pear or cooking apple, peeled and shredded (1 cup)
2 teaspoon sesame seeds, toasted

Instructions

For quick kimchi, in a medium heatproof bowl combine cabbage and enough boiling water to cover; let stand 2 minutes. Drain cabbage well. In the bowl toss together cabbage, ½ cup of the jackfruit, and the onion.
In a small bowl whisk together rice vinegar, Korean chili powder, 1 clove of the garlic, the sugar, and salt. Pour over cabbage mixture; toss to coat. Cover loosely; let stand at room temperature 4 to 6 hours or chill at least 24 hours, stirring once or twice.
In a large pot cook noodles according to package directions; drain and rinse with hot water. Cover.
In a large bowl whisk together soy sauce, ginger, gochujang sauce, and the remaining 4 cloves garlic. Coarsely chop any large pieces of the remaining jackfruit. Add the remaining 2 cups jackfruit to the soy sauce mixture; toss to coat.
Thinly slice scallions, keeping white and green portions separate. Reserve green tops for garnish. In an extra-large skillet cook marinated jackfruit mixture and white portions of scallions over medium-high 10 minutes or until bubbly and heated through, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to keep mixture slightly saucy. Add shredded Asian pear.
Top noodles with jackfruit mixture and quick kimchi. Garnish with green portions of scallions and the sesame seeds.

The post Vegan Bulgogi Noodles with Jackfruit Kimchi appeared first on Forks Over Knives.

Dairy-Free Jackfruit Ice Cream

Laura Marzen, RD, LD — Thu, 06 Jun 2024 17:15:45 +0000

The mild, sweet flavor of ripe (not green) jackfruit blends with creamy frozen bananas to create a decadent vegan ice cream with a tropical flavor. This fruit-forward dessert uses two bags of frozen jackfruit—one for the ice cream and the other for the saucy citrus-infused compote drizzled over the top. Garnish with toasted macadamia nuts (optional) for a refreshing icy treat to wow any crowd.

Tip: If you can’t find frozen ripe jackfruit, substitute 4 cups of fresh ripe jackfruit pods, seeded and chopped. Freeze half of the chopped jackfruit with the bananas in Step 1 and puree it with the bananas in Step 2. Use the remaining chopped jackfruit for compote in Step 3.

For more inspiration, check out these tasty ideas:

Banana Nice Cream with Easy Peach Compote
Caramelized Pineapple Nice Cream
Strawberry-Lemonade Nice Cream
Or, check out our full round-up vegan nice cream recipes

Yield: Makes 4 servings

Time: 3 hours 30 minutes

2 medium bananas, thickly sliced
2 10- to 12-oz. packages frozen ripe jackfruit (see tip, recipe intro)
3 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
½ cup orange juice
1 tablespoon cornstarch
¼ teaspoon ground ginger
⅛ teaspoon ground nutmeg
1 teaspoon lemon zest
¼ cup chopped, toasted macadamia nuts (optional)

Instructions

Line a large baking sheet with parchment paper. Spread banana slices in an even layer on prepared baking sheet. Freeze at least 2 hours or until completely frozen.
In a food processor combine frozen bananas, one package of frozen jackfruit, 1 tablespoon of the maple syrup, and ½ teaspoon of the vanilla. Cover and process until smooth and creamy, stopping processor a few times to scrape down sides. Serve immediately for soft-serve. For a firmer nice cream, transfer mixture to an airtight freezer-safe container; freeze 1 to 2 hours.
For compote, in a medium saucepan whisk together the remaining 2 tablespoons maple syrup, the orange juice, cornstarch, ginger, and nutmeg. Stir in the remaining jackfruit and ½ cup water. Cook and stir over medium just until thickened and bubbly; reduce heat. Cook and stir 2 minutes more. Remove from heat. Stir in lemon zest and the remaining ½ teaspoon vanilla.
Cover and let stand 20 minutes to serve warm. Or transfer to a storage container; cover and chill at least 2 hours.
Serve ice cream topped with compote. If you like, sprinkle with nuts.
Store ice cream in an airtight container in the freezer for up to 1 month. Store compote in an airtight container in the refrigerator for up to 5 days.

The post Dairy-Free Jackfruit Ice Cream appeared first on Forks Over Knives.

Jackfruit Spring Rolls with Sweet-and-Sour Dipping Sauce

Laura Marzen, RD, LD — Wed, 22 May 2024 17:38:40 +0000

Canned jackfruit’s neutral flavor and meat-like texture perfectly absorbs tantalizing sweet and sour flavors in these fresh spring rolls, which make a fun-to-eat appetizer or starter to a hearty stir-fry meal. The sweet and sour sauce, featuring lime juice, fresh ginger, and coconut aminos, does double duty, adding flavor to the jackfruit filling and then as a dipper. Tender steamed bok choy leaves complement the meaty jackfruit texture, quick-pickled radish gives a subtle tang, and fresh mint and cilantro leaves add fresh herbal notes. If you’ve never made fresh spring rolls with rice paper, you’ll be amazed at how easy they are once you get the hang of them!

To make ahead: Prepare sauce as directed and store in an airtight container in the refrigerator for up to 5 days. Prepare spring rolls as directed and store, loosely covered with damp paper towels, in an airtight container in the refrigerator for up to 8 hours.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 spring rolls + ½ cup sauce

Time: 45 minutes

2 pitted Medjool dates
⅔ cup boiling water
2 14-oz. cans no-salt-added young jackfruit, rinsed, drained, and chopped
1 tablespoon coconut aminos
1 tablespoon fresh lime juice
1 clove garlic, minced
½ teaspoon grated fresh ginger
2 teaspoons sesame seeds, toasted
¼ to ½ teaspoon crushed red pepper
½ cup brown rice vinegar
¼ teaspoon fine sea salt
6 radishes, coarsely shredded
4 cups thinly sliced baby bok choy or napa cabbage
1 medium shallot, thinly sliced
12 round brown rice papers
36 fresh mint leaves
36 fresh cilantro leaves

Instructions

For dipping sauce, in a small bowl combine dates and the boiling water. Cover; let stand 10 minutes. In a blender combine dates and the soaking liquid, ¼ cup of the jackfruit, the coconut aminos, lime juice, garlic, and ginger. Cover; blend until smooth, scraping down sides as needed. Transfer to a bowl. Stir in sesame seeds and crushed red pepper. Cover; chill until ready to serve.
In another small bowl mix together vinegar and salt. Stir in radishes; let stand at least 30 minutes. Drain, squeezing out excess liquid.
In a large skillet cook bok choy and shallot over medium 5 to 7 minutes or until softened, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Transfer to a medium bowl. Let stand 10 minutes to cool.
Stir ¼ cup of the dipping sauce into the remaining jackfruit. Reserve remaining sauce for serving.
Pour warm water into a pie plate. Carefully dip a rice paper into the water; let stand several seconds to slightly soften. Transfer to a clean work surface.
Layer a row of 3 mint and 3 cilantro leaves in the center of the rice paper. Layer some of the drained radishes over leaves. Spoon 2 to 3 tablespoons of the bok choy mixture over radishes. Spoon 2 to 3 tablespoons of the jackfruit over bok choy mixture.
Fold the bottom edge of rice paper up and over filling. Fold in sides; roll up rice paper snugly. Repeat with the remaining rice papers and fillings. Serve spring rolls with reserved dipping sauce.

The post Jackfruit Spring Rolls with Sweet-and-Sour Dipping Sauce appeared first on Forks Over Knives.

Use Up a Can of Jackfruit with These 11 Vegan Jackfruit Recipes

Megan Edwards — Wed, 26 Apr 2023 17:15:27 +0000

Two feet long, weighing up to 40 pounds, and covered in bumpy green skin, jackfruit is the largest (and perhaps strangest-looking) fruit in the world. But don’t be fooled by the offputting exterior: The fruit contains tasty, pod-like flesh that’s a favorite meat substitute among plant-based eaters due to its hearty texture and ability to absorb flavor. Fortunately, you don’t have to lug the gigantic fruits into your kitchen in order to enjoy cooking with it because many stores carry chopped jackfruit preserved in brine or water. Check out our Ingredient IQ: Jackfruit for the full rundown, but the most important thing to know before hitting the supermarket is that jackfruit’s taste changes drastically based on its ripeness. When unripe (usually stored in a can), jackfruit has a neutral, slightly savory taste perfect for using in main courses, and when it’s ripe (often in the fresh produce section), it transforms into a sweet, tropical fruit ideal for including in desserts.

All of our vegan jackfruit recipes skew savory, but as you get more comfortable with this tasty ingredient we hope you feel empowered to experiment with its different iterations. From meaty sandwiches to veggie-packed stews and fantastic flatbreads, this delicious collection of recipes is bound to turn you into a full-on jackfruit fanatic!

The post Use Up a Can of Jackfruit with These 11 Vegan Jackfruit Recipes appeared first on Forks Over Knives.

Lemon Orzo Soup with Jackfruit

Nancy Macklin, RDN — Mon, 13 Mar 2023 17:21:05 +0000

Zesty lemon is the star of this nourishing orzo soup, which features the bright citrus flavor in three different ways: Lemon juice and zest are stirred into the savory broth, and each serving is accompanied by a lemon wedge to squeeze on top. Lip-puckering lemon perfectly complements earthy carrots, creamy white beans, and hearty pasta so the meal is filling without tasting dense. Canned jackfruit comes in as a close second as the most important ingredient, because its meaty texture and absorbent properties add substance that will satisfy your rumbling stomach. Be sure to shred it before adding it to the soup so it gets extra tender. Top each bowl with a crack of black pepper, and enjoy!

For more healthy vegan jackfruit recipes, check out these tasty ideas:

Yield: Makes 10 cups

2 cups chopped onion
1 cup chopped celery
3 cloves garlic, minced
2 teaspoons grated fresh ginger
1 32-oz. package low-sodium vegetable broth
2 cups sliced carrots
1 14.5-oz. can green jackfruit, rinsed, drained, and shredded
2 teaspoons lemon zest
6 oz. dry whole wheat orzo
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
¼ cup chopped fresh parsley
2 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a large pot cook onion, celery, garlic, and ginger over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add vegetable broth, carrots, jackfruit, lemon zest, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 5 minutes.
Stir in orzo; cook 8 to 10 minutes or until orzo is tender. Stir in beans and parsley. Add lemon juice. Season with salt and pepper.

The post Lemon Orzo Soup with Jackfruit appeared first on Forks Over Knives.

Parsnip-Crust Veggie Flatbread

Ellen Boeke — Thu, 15 Dec 2022 18:14:34 +0000

Move over, cauliflower! Parsnips are the latest veggie to become the foundation for healthy flatbreads and pizzas. This produce-packed recipe draws its flavor profile primarily from the Mediterranean coast but features a unique Asian twist with the addition of meaty jackfruit amongst the toppings. A base of creamy hummus perfectly complements the antipasto flavors of red onion, tomato, basil, and pine nuts that adorn the tender parsnip crust, while strips of jackfruit bring extra substance so each bite satisfies your cravings for a hearty meal. Feel free to just make the parsnip base and top it with whatever ingredients you have on hand. An oil-free marinara or vegan pesto would be a delicious substitute for the hummus, and there are plenty of other veggies worthy of topping this tasty flatbread.

For more vegan pizza recipes, check out these tasty ideas:

Yield: Makes one 12-inch flatbread

¼ cup flaxseed meal
1 lb. parsnips, peeled and shredded (4 cups)
1 cup chickpea flour
¼ teaspoon sea salt
1 cup oil-free hummus
⅓ cup finely chopped roasted red pepper (from the jar)
1 14-oz. can green jackfruit, rinsed, drained, and cut into strips
1 roma tomato, sliced
⅓ cup slivered red onion
1 tablespoon red wine vinegar
3 tablespoons toasted pine nuts
1 tablespoon nutritional yeast
3 tablespoons sliced fresh basil

Instructions

Preheat a baking stone or large baking sheet in a 425°F oven. Line a separate baking sheet with parchment paper.
In a large bowl combine flaxseed meal and ¾ cup water; let stand 5 minutes. Add parsnips, chickpea flour, and salt; mix well. Spread parsnip mixture on parchment-lined baking sheet. Top with a sheet of waxed paper; roll with a rolling pin to a 12-inch circle about ¼ inch thick, pressing to compact mixture. Discard waxed paper. Use the baking sheet to transfer the parchment and crust to the baking stone. Bake 12 minutes or until edges are golden.
Meanwhile, in a small bowl stir together hummus and roasted red pepper.
Spread hummus mixture over baked crust. Top with jackfruit, tomato, and onion. Sprinkle with vinegar. Bake 8 minutes more or until toppings are heated through. Sprinkle with pine nuts, nutritional yeast, and basil. Cut into wedges.

The post Parsnip-Crust Veggie Flatbread appeared first on Forks Over Knives.