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JACKFRUIT STEW

BREAKDOWN:


Serves 3
256 calories
36g carbohydrates
5g protein
10g fats


INGREDIENTS:

 

2 tbsp. of olive oil

1 white onion

3-4 cloves of garlic

2 medium sized carrots

1 tsp. of red pepper seasoning 

2 tsp. of paprika

6-8 sprigs of fresh thyme

2 tsp. of oregano

2 tsp. of onion powder

1 tsp. of chilli powder

a generous pinch of salt

840ml of vegetable stock

400g / 1 can of tinned jackfruit pieces

400g of miniature potatoes

400g / 1 can of chopped tinned tomatoes

3 bay leaves

10g of fresh parsley, chopped

METHOD:


1. Place a large heavy based saucepan on medium heat with the oil.

2. Add the diced onion and garlic before covering with a lid to sweat for 5-8 minutes.

3. Roughly chop and add in the carrots, red pepper seasoning, paprika, thyme sprigs, oregano, onion powder, chilli powder and salt before pouring in the vegetable stock.

4. Drain the jackfruit before using two hands to shred it to a pulled pork like consistency. 

5. Add the jackfruit to the stew before brining to a boil and then reducing the heat and covering with a lid to simmer for a further 20-25 minutes.

6. Next, half the miniature potatoes before adding to the simmered stew along with the chopped tinned tomatoes, bay leaves and chopped parsley and cover with a lid once more to simmer for a further 15-20 minutes until the potatoes are soft and tender. 

7. Season your stew further to preference with a little cracked black pepper and sea salt and serve it in a warming bowl, enjoying it immediately! 

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