Beefy Jackfruit Stew & Mashed Potatoes make for a delicious and hearty plant-based meal. This dish is rich in protein. Jackfruit is a versatile fruit that is often used in plant-based cooking. Jackfruit offers fiber, protein, vitamin C, B vitamins, and potassium.

Ingredients

Serves: 4-6 Time: 1 hour

Beefy Jackfruit Stew & Mashed Potatoes

• x1 20 oz. can young jackfruit (in brine, not in syrup) be drained, rinsed & core removed (looks like seeds)
• 1 medium yellow onion, diced
• Olive oil
• 1/4 cup minced garlic
• 1 cup carrots, peeled, sliced & cut into 1/4-inch coins
• 1 Tbs dried thyme
• 4 bay leaves
• 2 tsp smoked paprika
• 1 1/2 cup dry red wine or unsweetened cranberry juice
• 1/2 cup brown lentils, rinsed
• 1 cup sliced mushrooms
• 4 cups vegetable broth
• 2 Tbs tomato paste
• 1/4 cup flour
• 3-4 russet potatoes, cut into chunks
• Salt & black pepper to taste
• Non-dairy butter

Directions

1. Prepare your potatoes and put them in a pot of water with enough to cover. Bring to a boil. Once boiling, reduce heat to low, and simmer for about 12-15 minutes until tender and softened.
2. After the potatoes are cooked, drain and mash together with a generous tablespoon of nondairy butter, enough non-dairy milk to the desired creaminess, and salt & black pepper to taste. Set aside once cooked.
3. Meanwhile, sear the prepared jackfruit in a skillet with olive oil until lightly golden. Set aside once cooked.
4. Then, in a stock pot, set the heat to medium. Once hot, add enough olive oil to coat the bottom of the pan and caramelize the onions, cooking for 7-12 minutes.
5. Next, add the garlic, carrots, and sauté for 5 minutes before thyme, bay leaves, smoked paprika, and 1 tsp salt.
6. Deglaze the pan by adding the wine or juice, scraping the bottom of the pot, and allowing the liquid to boil before adding a teaspoon of black pepper.
7. Next, add the lentils, mushrooms, vegetable broth, and tomato paste, and cover the pot. Bring the stew to a boil and allow it to boil for 5 minutes. Then, reduce heat to low, simmer, and tilt the lid ajar enough for steam to escape. Simmer for 30 minutes.
8. In a small bowl, mix the flour with 1/2 cup of water with a fork until there are no lumps. Slowly mix into the stew after it has simmered for 30 minutes and stir often for 10 minutes.
9. Finally, add the jackfruit, sir, turn off the heat, cover the stew, and let it sit for 15 minutes.
10. Serve the stew over the mashed potatoes, and enjoy!

Nutrition Information

Nutrition Disclaimer

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