Yummy Low FODMAP Pulled Jackfruit Tacos
Yummy Low FODMAP Pulled Jackfruit Tacos
Are you looking for a glorious meat-free meal? Look no further. These yummy low FODMAP pulled jackfruit tacos are super fresh and vibrant and full of veggies. Plus, you get to eat them with your hands which is always fun!
Note on avocado: This recipe uses a low FODMAP serving of avocado. For your low FODMAP serving, either use a 2 tablespoon serve or weigh out your serving of avocado.
Vegan option: Just omit the sour cream.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten freePULLED JACKFRUIT
green onions/scallions (green leaves only, finely sliced)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
ground cumin
Gluten Free
crushed/pureed red chilli (optional)
FODMAP
TO SERVE
corn tortilla
FODMAP
Buy corn tortillas that do not contain wheat flour or other high FODMAP ingredients like inulin (chicory root fibre).
To save your budget you can buy normal tortillas for any family members who do not need to be low FODMAP or gluten free.
Gluten Free
avocado
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Finely slice the spring onion/scallion leaves and place them to one side.
- Rinse and drain the jackfruit. Slice off the hard cores (solid white pieces) and finely chop. Gently pull apart the stringy jackfruit pieces (you can use a couple of forks to do this).
- Place a frypan over medium heat. Add the garlic infused oil, smoked paprika, cumin, ground coriander, and chilli paste (if using). Fry the spices for 30 seconds - 1 minute until fragrant. Then stir through the jackfruit, tomato paste, and brown sugar. Season heavily with salt and pepper and fry for 3 minutes. Add the water and mix well, turn down the heat to medium-low, and allow to simmer for 10 minutes until reduced. If, at any point, the jackfruit starts looking dry, add another couple of tablespoons of water.
- While the jackfruit mix simmers, prepare the taco fillers. Wash and shred the lettuce leaves, finely slice the red cabbage, finely chop the fresh coriander/cilantro, peel and dice the cucumber, cut the lime into wedges, and slice the avocado (measure out your low FODMAP serve). Squeeze a little lime juice over the avocado to stop it from browning.
- Once the jackfruit mixture has reduced, stir through the sliced spring onion/scallion. Transfer the jackfruit mix to a shallow roasting pan and grill/broil under the oven grill for 2 to 3 minutes until slightly crispy.
- Serve the taco jackfruit in your favourite tortilla wraps along with the lettuce, red cabbage, cucumber, and sliced avocado. Top the tacos with a squeeze of lime juice, a dollop of sour cream (if using), and a sprinkle of fresh cilantro/coriander. This recipe should make two tacos per person.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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