Vegan Korean BBQ Jackfruit Bowls with Brown Rice and Vegetables

A delicious and satisfying vegan meal featuring shredded jackfruit marinated in Korean BBQ sauce, served over brown rice with a vibrant assortment of vegetables.

Prep Time

20 minutes

Total Time

55 minutes

Calories

650 kcal

Difficulty

Easy

Equipment

3 items

Cost

£4.02/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Cooking Style:

Dietary:

Ingredients

Servings

220 oz cansYoung Green Jackfruit in Water or Brine(Drained, rinsed, and thoroughly dried)

£6.00

1cupKorean BBQ Sauce (Vegan)(Check the label for vegan certification or ingredients.)

£3.50

1.5cupsBrown Rice(Uncooked)

£1.20

3cupsWater or Vegetable Broth(For cooking the rice)

£0.50

1cupCarrots(Sliced or shredded)

£0.40

4cupsSpinach(Fresh, washed)

£1.50

1cupBean Sprouts(Rinsed)

£1.00

0.5cupCucumber(Sliced)

£0.40

2Scallions(Chopped, for garnish)

£0.50

1tablespoonSesame Seeds(Toasted, for garnish)

£0.20

1tablespoonSesame Oil

£0.25

1tablespoonSoy Sauce or Tamari (Gluten-Free)(Optional, for spinach and bean sprouts)

£0.10

2clovesGarlic(Minced)

£0.10

1teaspoonsGochujang (Korean Chili Paste)(Optional, for extra spice. Adjust to taste.)

£0.30

2tablespoonsNeutral Oil (e.g., Canola or Vegetable)(For cooking jackfruit and vegetables.)

£0.15

Total Cost

£16.10

£4.02 per serving

Instructions

1.
**Prepare the Brown Rice:** Rinse the brown rice and cook according to package directions with water or vegetable broth (typically 1 part rice to 2 parts liquid). If using a rice cooker, follow manufacturer's instructions.
2.
**Prepare the Jackfruit:** Drain, rinse, and thoroughly dry the jackfruit. Shred it using your fingers or two forks. Remove any hard core pieces.
3.
**Marinate the Jackfruit:** In a bowl, combine the shredded jackfruit with ¾ cup of the Korean BBQ sauce. Marinate for at least 15 minutes, or up to an hour in the refrigerator.
4.
**Cook the Jackfruit:** Heat 1 tablespoon of neutral oil in a large skillet or wok over medium-high heat. Add the marinated jackfruit and cook, stirring frequently, until heated through and slightly caramelized, about 8-10 minutes. If it starts to stick, add a little water.
5.
**Prepare the Vegetables:** While the jackfruit is cooking, prepare the vegetables.
6.
**Cook Spinach and Bean Sprouts:** Heat ½ tablespoon sesame oil in a separate pan. Add spinach, salt, and soy sauce (if using), sauté until spinach wilts, approximately 2-3 minutes. Repeat the same process for bean sprouts, using the remaining sesame oil and soy sauce (if using).
7.
**Sautee Carrots:** Heat the other 1 tablespoon neutral oil in a pan. Add carrots, garlic, and pinch of salt and cook until carrots are tender-crisp, for around 5 minutes.
8.
**Assemble the Bowls:** Divide the cooked brown rice among bowls. Top with the Korean BBQ jackfruit, carrots, spinach, bean sprouts, and sliced cucumber.
9.
**Garnish:** Drizzle the remaining Korean BBQ sauce (if desired) over the bowls. Sprinkle with sesame seeds and chopped scallions. Add a small amount of Gochujang if you prefer spicier.

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My Notes

Nutrition Information

Nutrition per serving (550g)

650 kcal / 2720 kJ

Carbs

95g

37% of RDA

Fat

25g

36% of RDA

Protein

18g

36% of RDA

Detailed Breakdown

Fibre

15 g

50% of RDA

Sugar

25 g

28% of RDA

Sodium

1200 mg

52% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

For a sweeter flavor, add a touch of maple syrup or agave nectar to the Korean BBQ sauce.

Customize your vegetable selection based on your preferences and what's in season. Bell peppers, mushrooms, or zucchini would also be great additions.

To save time, pre-shred the jackfruit and marinate it the night before.

If you don’t want to cook all the vegetables separately, you can stir-fry them together with the jackfruit towards the end of the cooking time.

For added crunch, try adding quick-pickled onions to the bowl. Simply soak sliced red onions in a mixture of rice vinegar, sugar, and salt for 30 minutes.

Cooking Equipment

Large Skillet or Wok

Rice Cooker (optional)

Baking Sheet

Wine Pairings

No wine pairing suggestions available for this recipe.

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