Yummy Low FODMAP Pulled Jackfruit Tacos
Ingredients
MAKE GLUTEN FREEServings:
PULLED JACKFRUIT
30
green onions/scallions (green leaves only, finely sliced)*
400
can of young jackfruit in brine (or water)
1
garlic infused oil*
1.5
smoked paprika*
1
ground cumin*
1
ground coriander*
0.5
crushed/pureed red chilli (optional)*
2
tomato paste
1
brown sugar
250
water
1
salt & pepper (season heavily)
TO SERVE
6
corn tortilla*
45
lettuce (butter, iceberg, red coral)
45
red cabbage (finely sliced)
3
fresh cilantro (finely sliced)
150
cucumber (peeled and cut into small cubes)
1
large lime (cut into wedges)
90
avocado (cut into thin slices)*
3
sour cream (optional, for serving)
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
PULLED JACKFRUIT
30
green onions/scallions (green leaves only, finely sliced)*
400
can of young jackfruit in brine (or water)
1
garlic infused oil*
1.5
smoked paprika*
1
ground cumin*
1
ground coriander*
0.5
crushed/pureed red chilli (optional)*
2
tomato paste
1
brown sugar
250
water
1
salt & pepper (season heavily)
TO SERVE
6
corn tortilla*
45
lettuce (butter, iceberg, red coral)
45
red cabbage (finely sliced)
3
fresh cilantro (finely sliced)
150
cucumber (peeled and cut into small cubes)
1
large lime (cut into wedges)
90
avocado (cut into thin slices)*
3
sour cream (optional, for serving)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
322
Fat
13.8g
Saturates
3g
Protein
8.8g
Carbs
67.8g
Sugars
5.9g
Fibre
16.6g
Salt
0.5g
Iron
3.3mg
Calcium
201.4mg
Calories
322
Fat
13.8g
Saturates
3g
Protein
8.8g
Carbs
67.8g
Sugars
5.9g
Fibre
16.6g
Salt
0.5g
Iron
3.3mg
Calcium
201.4mg
Calories
322
Fat
13.8g
Saturates
3g
Protein
8.8g
Carbs
67.8g
Sugars
5.9g
Fibre
16.6g
Salt
0.5g
Iron
3.3mg
Calcium
201.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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 slice 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.
Buying Tips
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.
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.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Crushed/pureed red chilli is just fresh red chilli that has been pureed into a paste (usually with a bit of salt and a preservative). Often you can find it in jars in the supermarket. If you can't find it, then you can replace it in the recipe using finely chopped mild red chilli.
Small amounts of avocado are low FODMAP. Just make sure you limit your serving to a 4 tablespoon serve (60g/2.1oz).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
