Plant-based· VG · GF · DF

Harissa Jackfruit

Name: Harissa Jackfruit
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: North African
Ingredients: 600g (1½ tins) chopped tomatoes; 1 tin (~230g drained) young green jackfruit in brine, drained and shredded; 220g aubergine, 1.5cm dice; 90g roasted red peppers (jar), sliced; 130g onion, sliced; 40g (10 cloves) garlic; 12g ginger; 10ml soy sauce; 15ml lemon juice; 1½ tsp sugar; 11g smoked paprika 2½ tsp, cumin 1 tsp, cinnamon ½ tsp, chilli powder ½ tsp; 10ml rapeseed oil

North African-spiced shredded jackfruit with tomato, aubergine and roasted pepper (a harissa-style spice mix, no paste).

makes 18 blocks, about 32p each

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batchjoy.com/recipes/harissa-jackfruit/

Illustration of a bowl of Harissa Jackfruit

Time: 55 min10 min prep · 45 min cook
Makes: 18 blocks
Cost per blockPer block: 32p
Calories per blockCalories: 29 kcal
Spice: 2 of 5

You’ll need

Batch size

blocks

600g (1½ tins)chopped tomatoes
1 tin (~230g drained)young green jackfruit in brine, drained and shredded
220gaubergine, 1.5cm dice
90groasted red peppers (jar), sliced
130gonion, sliced
40g (10 cloves)garlic
12gginger
10mlsoy sauce
15mllemon juice
1½ tspsugar
11gsmoked paprika 2½ tsp, cumin 1 tsp, cinnamon ½ tsp, chilli powder ½ tsp
10mlrapeseed oil

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Couscous with mint and pomegranate · Flatbreads with garlic yoghurt · Rice and a green salad

Method

Step 1: Rinse the jackfruit, cut out the hard core and shred the rest with two forks.
Step 2: Heat the oil in a large pan over a medium-high heat and fry the aubergine for 8 minutes until browned. Lower the heat to medium and add the onion for 6 minutes.
Step 3: Add the garlic, ginger and spices for 1 minute, then the jackfruit, peppers, tomatoes, soy and sugar.
Step 4: Simmer gently, uncovered, for 30 minutes, stirring now and then, so the jackfruit soaks up the sauce. Finish with the lemon juice, then taste and season.
Step 5: Cool, portion into 69g blocks and freeze.

Hotter: stir in 1–2 tbsp harissa paste.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	29	1g	4.3g	0.8g	1.4g	0.16g
Per 3 blocks	87	3g	12.9g	2.4g	4.2g	0.48g

Cook’s notes

Jackfruit is half the cost. Biona tins go on offer, and Asian grocers sell 565g tins of young jackfruit for about £1.50.
For a real harissa hit, stir in 1 tbsp harissa paste.

Serve it

Couscous with mint and pomegranate · Flatbreads with garlic yoghurt · Rice and a green salad.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 87 kcal and 3g protein before rice, bread or potatoes.

Harissa Jackfruit questions

Can I use jackfruit in syrup?

No, it needs to be young green jackfruit in brine or water. Jackfruit in syrup is ripe, sweet and soft, so it won't shred or soak up the savoury sauce in the same way.

What can I use if I can't find jackfruit?

A drained tin of chickpeas works well, added with the tomatoes. The stew won't have the shredded texture, but it takes on the same spices and simmers in the same time.

Why fry the aubergine before the onion?

A medium-high heat browns the aubergine and gives it a richer flavour. Added later with the tomatoes, it would stew and turn soft and grey instead.