Jackfruit “Chicken” Salad… it’s vegetarian! Creamy and nutty, with the delightful crunch of Jicama in every bite, it’s also easy to make. Inspired by the widely popular classic chicken salad, shredded young jackfruit stands in nicely for shredded chicken in this tasty meat-free dish.
Enjoy it as a delicious sandwich for a light and satisfying meal…. Or serve it with crunchy crackers and crudites… Munch on this palate-pleasing snack with a friend…. maybe over a cup of coffee and chit-chat… Yumm!
Jackfruit – world’s largest tree-fruit
Jackfruit is the largest tree-fruit in the world, with some fruits being as large as 100 lbs (45 kg) or more! Indeed, the large trees with its massive fruits, are a sight to behold! The edible core, protected by a spiky and hard outer shell is relished in various stages of maturity. Starchy, fibrous and bland-tasting when unripe, it sweetens as it ripens.
Also, like most fruits, jackfruit begins to develop its characteristic aroma as it ripens… Just take a little sniff, and you know if it’s ripe and ready to relish as a fruit. Some smile as they inhale, calling it heavenly…. others grimace and wrinkle their noses in disgust. As with many foods….. some love it, some hate it!
Green / Young Jackfruit – Versatile Vegetable
In regions where jackfruit is abundant, folks treat the fibrous and mild-flavored young jackfruit as a starchy “vegetable”. They begin by first removing the tough outer shell – this task is definitely not for the faint-of-heart! Then they cut the cream-colored inner flesh in different ways – finely chopped for some dishes, medium-sized chunks for others. What if you’re not quite ready to tackle this tedious task? Thankfully, there’s a convenient alternative: canned green jackfruit!
After cooking briefly, you can gently hand-shred the softened pieces. Rather interestingly, shredded jackfruit bears an uncanny resemblance to shredded chicken or pulled pork! Of course, this similarity is only in its appearance and mouth-feel. Jackfruit grows on a tree, after all – it doesn’t really have the same flavor or nutritional profile of meat!
Nowadays, lots of folks who have decided to quit consuming meat are turning to shredded jackfruit. They have “discovered” that they can make a range of meatless dishes that they would have traditionally made with shredded meat. Hence its recent surge of popularity in the “West”…..
Jackfruit Curry – “Tree-Goat” Curry
Of course, in countries where Jackfruit thrives, this is nothing new! In India, a multitude of recipes for unripe jackfruit exist – a few mimic those made with mutton (goat-meat, similar to lamb). In fact, Bengali folks call it “Gach Pantha” curry – which literally means “tree-goat” curry! At first glance, Jackfruit curry looks almost exactly like mutton curry!
A North Indian curry might be more onion-tomato based, while a South Indian curry might be more coconut-based – either way, the general appearance of the Jackfruit curry and mutton curry is remarkably similar.
I’ve been playing with shredded jackfruit for a while now, trying to create some easy and tasty new dishes… one such dish is the Jackfruit “Chicken” Salad recipe I’ve posted here. I plan to post a few other recipes I’m still working on, as well as some well-loved traditional recipes from different culinary styles.
What’s in this Jackfruit “Chicken” Salad?
Since green jackfruit is essentially a vegetable, it has nowhere near the protein content of chicken. So, I decided to add Greek Yogurt, sunflower seeds and almond meal to add some protein heft to the salad.
These ingredients bring lots of other goodies too, of course, including some more fiber and heart-healthy fats. As for micronutrients, Oh, there are so many! To list just a few… calcium (yogurt), selenium (sunflower seeds), an array of various antioxidants (almonds and sunflower seeds)…. and more.
Some of the ingredients add texture and crunch, while the seasonings contribute to the complex flavors providing tang and heat and spice….
All in all…. it’s as healthy as it is tasty! So…. feel free to gorge on it, guilt-free!
Create a balanced meal around this dish
Seriously, though, if you want to create a balanced meal with this salad as the star, you’ll have to use your imagination a bit. Why? Because… with this creamy delight stuffed between 2 pieces of your favorite bread, you still might not get enough protein in your meal.
So… How to fix that? It’s not hard! Just add another protein-rich side… maybe a little bit of your favorite cheese….. Yup…. It can be as easy as that! Or…. Maybe you can have a small serving of chickpeas – tossed with whatever seasoning you like…. Or… Have a glass of cool and refreshing mint-ginger Lassi (Luss-ee – savory yogurt drink) to sip on…. That’ll do the trick too!
Hmmm…. I think I can see the wheels turning in your head as you dream up other interesting protein-rich sides to enjoy with your tasty sandwich !
Interesting New Recipes to try…
Maybe I can suggest a few interesting recipes you might wish to try… Most of these are definitely protein-rich… but they are also just fun to make and share….
- Chickpeas with Zataar – easy, mid-Eastern style… and protein-rich!
- Easy Eggplant fritters – easy, pan-fried Indian style Pakodas… and protein-rich!
- Boiled Peanuts with Jicama – easy and spicy, Indian style… and protein-rich!
- Street-Style Peanuts – made in the microwave…. and protein-rich!
Make them, share them… enjoy! Please do leave reviews and star ratings….. many thanks!
Special Diets
This Jackfruit “Chicken” salad is vegetarian, gluten-free and soy-free. To make it vegan, use tofu (if you can have soy) or a plant-based yogurt you like (cashew yogurt is good if you can have nuts). To make it nut-free, swap out the almond meal and use ground pumpkin seeds, hemp seeds, etc.
So…. if you’re in the mood for a sandwich with a creamy, nutty and satisfying filling… maybe this salad will satisfy your cravings… Go ahead and make it – it’s such an easy fix!
Have leftovers? Perfect… Now you have your munchies covered for the next day too! My favorite way to snack on this? Spread it on crunchy Rye crackers… hearty, Swedish style crispbread… It’s low-cal and fiber-rich too!
Make it…. share it with friends and family… and please do leave a review and star rating… much appreciated!
Enjoy!
Jackfruit “Chicken” Salad: Vegetarian and Easy to Make
Ingredients
- 100 g Green/Young Jackfruit (20 oz can) – drained, rinsed and shredded – about 1/2 can if using fresh jackfruit, see Recipe Notes for details
- 1/4 cup Greek yogurt or strained yogurt – see directions for how to make; to make it vegan, use a plant-based yogurt or soft tofu, mixed with a squeeze of lime/lemon juice
- 2 tbsp Jicama – peeled and diced if not available, use crunchy apples instead
- 2 tbsp Celery – diced
- 2 tbsp Sunflower seeds – raw preferred if not available, use pumpkin seeds or chopped nuts of your choice: cashews, walnuts, etc.
- 2 tbsp Almond meal to make almond meal: grind 1 1/2 tbsp almonds in a coffee/spice grinder; to make it nut-free, pulse-grind pumpkin seeds instead
- 1 tbsp Capers (in brine) – drained adds a subtle, delightful flavor and texture; if not available, use 2 tsp chopped green olives instead
- 1 tsp Fresh red chilli paste home-made or store-bought (Sambal Oelek is very good); if not available, use another hot sauce you like
- 1 tsp Dijon Mustard if not available, use any other prepared mustard available, or use 1/4 tsp crushed brown mustard seeds + 1/2 tsp vinegar and a pinch of salt
- 1/4 tsp Black Pepper – freshly crushed preferred
- 1 tsp Garlic – peeled and minced if not available- use 1/4 tsp garlic powder
- 2 tbsp Raisins
- 1 tsp Sugar
- 2 tbsp Water add only as needed to adjust consistency of the salad – you might not even need to add any!
Add these ingredients just before serving for fresh color, flavor and texture
- 3 tbsp Green Onions – thinly sliced
- 2 tbsp Red Onions – finely diced if the red variety is not available, OK to use white/yellow onions or shallots, or the white and light green parts of green onions
- 1/2 tsp Fresh Rosemary – chopped to release flavor if fresh is not available, use 1/8 tsp dried, or use 1/2 tsp other fresh herbs (thyme, marjoram, oregano)
- 1 tsp Lime/Lemon juice- freshly squeezed preferred if not available, OK to use bottled juice
Optional Add-ins to make it more spicy: add at the end while adjusting taste
- 1/4 tsp Crushed Red Pepper adjust as desired
- 1/2 tsp Green Chilli pepper – Serrano – minced adjust as desired
Instructions
- If you have Greek yogurt, skip this step and go to the next step. However, If you're using fresh yogurt, you will need to strain it for 15-20 min to remove excess moisture. Do this first, then start prepping other ingredients- this way, the strained yogurt will be ready when you need it.Place a double-folded paper towel inside a mesh strainer and transfer about 1/3 cup yogurt on top. Cover with another 3-4 layers of folded paper towels, press down gently to wick away moisture from the top as well. Set aside while prepping the other ingredients. After 15-20 min, collect the strained yogurt – should yield about 1/4 cup – perfect amount for this recipe.
- Meanwhile, start prepping the remaining ingredientsOpen the can of young jackfruit, transfer contents to a colander and rinse under running water. Transfer about 1/2 the pieces to a cutting board.Save the remaining jackfruit for another use (refrigerate and use it in 2-3 days, or freeze for up to 2 monthsTrim the central core from each piece and chop it finely. Then, using your fingers, gently break up the fibrous pieces – see picture.
- Dice the celery: you will need about 1/2 stalk – remove any stringy fibers from thick stalks.Make 2-3 long slits in the stalk lengthwise (see picture), then cut across to dice.
- Peel and dice Jicama if using – see picture
- If Jicama is not available, use a firm crunchy apple instead: peeled and chopped finely
- Peel and mince the garlic.
- Slice the green onions and other herbs (if using): use only the dark green tops- (reserve the light green and white parts to use in another dish)
- Finely dice the red onion.
- Wash, trim and chop the fresh rosemary. If fresh rosemary is not available, use dried. Or use another fresh herb – thyme, marjoram…. they are quite strong, so use sparingly (about 1/2 tsp chopped)
- In a medium mixing bowl, place 1/4 cup strained yogurt, Dijon mustard and fresh red chilli paste.
- Stir to mix the creamy and spicy dressing.
- Add the shredded jackfruit, diced celery and jicama (or apple, if using), and black pepper.Mix everything gently with a sturdy spoon.
- Add sunflower seeds, almond flour and capers; mix gently.Add a splash of water if the mixture seems too thick – but don't add too much water, or it will become a soupy mess as the salt in the dressing draws moisture out of the celery and jicama.
- Add raisins, sugar and minced garlic to the salad: stir to mix.Note: If the raisins are stuck together in clumps, separate them gently with slightly wetted fingers., before mixing in.
- Just before serving, add the sliced green onions, diced red onion, fresh rosemary, lime/lemon juice and mix gently. Note: Do not add these too early, or the fresh green color for the green onions, and the bright purple color of the red onions will become dull. Also, the salt pulls moisture from the onions and they start to lose their crispness.Taste-test and adjust salt, spiciness, etc., according to your preference. Note about Salt:Since several ingredients already have quite a bit of salt, you typically don't need to add any more. However, you can certainly add a pinch, if you feel there isn't enough.
- Serve Jackfruit "Chicken" salad: make a sandwich with fresh bread…. spread on crispy rye crackers…. wrap in a crisp lettuce leaf… So many options!Enjoy!
Notes
If using fresh Jackfruit instead of canned:
Cover your work area with newspaper or other paper to protect it from the stick sap of the jackfruit.- Generously oil your hands and knife and carefully slice away the hard and spiky outer shell.
- Cut the jackfruit into quarters and then slice like a water melon.
- Trim away the core from each slice.
- Cut the trimmed jackfruit into small pieces
- Transfer to a pressure cooker insert container and add about 1/2 cup water.
- Prepare the pressure cooker (Instant Pot or stove-top style) for pot-in-pot cooking: place a rack/trivet in the main pressure cooker pot and add about 2 cups water, the level reaching just below the rack.
- Place the jackfruit container on the rack: Cook for 15-18 min at full pressure
- Instant Pot: set timer for 18 min
- Stove-top cooker:
- if it whistles, decrease heat to low after 1st whistle, then wait for 4-5 whistles more before turning off the heat
- if it does not whistle, wait till it hisses loudly, indicating full pressure: decrease heat to low, cook for 15 min more and turn heat off.
- Allow natural pressure release.
- Remove container from the cooker and strain the cooked jackfruit in a colander.
- Note: Reserve the cooking water to use in a soup or curry.
- Use the cooled, cooked jackfruit to make the salad as described.
Advance Prep for party planning:
If you’re planning to serve this dish for a large-ish group and would like to do some advance prep, this recipe will work really well. Follow this plan to decrease your-last minute scramble…- Up to 2 days in advance.
- make the salad without adding the ingredients listed under “Just before serving”
- Up to 2 hours in advance: prep the green and red onions and fresh rosemary.
- Up to 1/2 hour or so in advance: stir in the remaining ingredients: green and red onions and fresh rosemary.
Storing Leftovers:
Store leftover jackfruit salad in a lidded glass/ceramic container in the refrigerator.- I do NOT recommend freezing this salad, since upon thawing, the texture of various ingredients in rather unpalatable.
- Consume with 3-4 days.
Delicious recipe, theculinaryheart makes all these complicated looking meals easy to make and enjoy….
Thanks for your encouraging words, Sonu, it means a lot!
Will definitely try out this recipe.
Hope you like it! Its great on crackers for a snack, as well as a sandwich for lunch/dinner. Enjoy!
I haad the good fortune to try this recipe by only shredding the celery and the green onions! This was because Sushama herself prepared the dish for me. Visiting with her a few days ago, I learnt about her new food blogging passion. As is our usual practice she asked me if I wanted to eat out, and my answer was “did I come to her to eat out?” Her reply, as usual was “what do you want?” I opted for the jackfruit salad (thinking, where in the world could she find jackfruit on a Monday afternoon in Plano, TX). We’ll she did! She did everything else but insisted I chop the celery and green onions. I did. And was floored by the taste of the finished product. Just as good I expected it to be…. and we all loved it. I will definitely make it again, myself.
Here is my challenge for her: How would she modify the salad by replacing jackfruit with its stinky first cousin, the “durian.” I know her well enough to expect that recipe to show up in this blog shortly.😇😇😇 With her doctorate in organic chemistry, I am sure she will find a way to emphasize durian taste (like heaven) and suppress the smell (like hell).
Thank you for sharing this lovely story, Gautam! It was, indeed, such a delight to meet after so many years!
I’m so glad you loved the jackfruit salad! I plan to post another recipe with green jackfruit soon… BBQ Jackfruit on a Croissant… be on the lookout for it!
As for the Durian, let’s see…
I have actually never eaten this fruit, but I strongly suspect that green Durian, just like green jackfruit, probably does NOT actually even have any particular smell (let alone small like like hell!). I guess I’ll have to find out, won’t I?