Introduction: If you’re looking for a plant-based alternative to crab that’s not only delicious but also packed with protein, jackfruit is an excellent choice. With its meaty texture and ability to absorb flavors, jackfruit can be transformed into a delectable substitute for crab in a variety of dishes. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring jackfruit. Get ready to indulge in a culinary adventure and discover the incredible versatility of jackfruit!
- Jackfruit “Crab” Cakes: Ingredients:
- Canned jackfruit (in brine or water)
- Panko breadcrumbs
- Red bell pepper, finely chopped
- Red onion, finely chopped
- Fresh parsley, chopped
- Old Bay seasoning (or a blend of spices like paprika, garlic powder, onion powder, and dried herbs)
- Vegan mayonnaise
- Dijon mustard
- Lemon juice
- Salt and pepper
- Olive oil (for frying)
Instructions:
- Drain and rinse the jackfruit, then pat it dry and shred it using a fork.
- In a bowl, combine the shredded jackfruit, panko breadcrumbs, red bell pepper, red onion, fresh parsley, Old Bay seasoning, vegan mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well.
- Shape the mixture into crab cake patties.
- Heat olive oil in a skillet over medium heat and fry the crab cakes until golden brown on both sides.
- Serve the jackfruit “crab” cakes as a flavorful and protein-rich appetizer or main course.
- Jackfruit “Crab” Salad: Ingredients:
- Canned jackfruit (in brine or water)
- Celery, finely chopped
- Red onion, finely chopped
- Fresh dill, chopped
- Vegan mayonnaise
- Dijon mustard
- Lemon juice
- Salt and pepper
- Lettuce or bread (for serving)
Instructions:
- Drain and rinse the jackfruit, then pat it dry and shred it using a fork.
- In a bowl, combine the shredded jackfruit, chopped celery, chopped red onion, fresh dill, vegan mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well.
- Adjust the seasoning to taste.
- Serve the jackfruit “crab” salad on a bed of lettuce or as a sandwich filling.
- Jackfruit “Crab” Stuffed Bell Peppers: Ingredients:
- Bell peppers
- Canned jackfruit (in brine or water)
- Onion, finely chopped
- Garlic, minced
- Tomato sauce
- Vegetable broth
- Old Bay seasoning (or a blend of spices like paprika, garlic powder, onion powder, and dried herbs)
- Cooked rice (optional)
- Vegan cheese (optional)
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat the oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes.
- In a skillet, sauté the chopped onion and minced garlic until softened.
- Drain and rinse the jackfruit, then pat it dry and shred it using a fork.
- Add the shredded jackfruit to the skillet and cook for a few minutes.
- Stir in the tomato sauce, vegetable broth, and Old Bay seasoning. Simmer for about 10 minutes to allow the flavors to meld.
- If desired, mix in cooked rice for added texture and substance.
- Spoon the jackfruit “crab” mixture into the hollowed-out bell peppers.
- Place the stuffed bell peppers in a baking dish and cover with foil.
- Bake for about 30-35 minutes or until the bell peppers are tender.
- If desired, sprinkle vegan cheese on top and bake for an additional few minutes until melted and bubbly.
- Garnish with fresh parsley and serve the jackfruit “crab” stuffed bell peppers as a wholesome and protein-packed meal.
- Jackfruit “Crab” Sushi Rolls: Ingredients:
- Nori sheets
- Sushi rice
- Canned jackfruit (in brine or water)
- Avocado
- Cucumber
- Soy sauce
- Wasabi (optional)
- Pickled ginger (optional)
Instructions:
- Drain and rinse the jackfruit, then pat it dry and shred it using a fork.
- Prepare sushi rice according to package instructions.
- Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice on top.
- Add strips of jackfruit, avocado, and cucumber as your fillings.
- Roll the sushi tightly using the bamboo mat, applying gentle pressure.
- Slice the sushi roll into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a delightful jackfruit “crab” sushi experience.
- Jackfruit “Crab” Bisque: Ingredients:
- Canned jackfruit (in brine or water)
- Onion, chopped
- Garlic, minced
- Vegetable broth
- Coconut milk
- Old Bay seasoning (or a blend of spices like paprika, garlic powder, onion powder, and dried herbs)
- Cornstarch (optional, for thickening)
- Fresh parsley or chives, chopped (for garnish)
Instructions:
- Drain and rinse the jackfruit, then pat it dry and shred it using a fork.
- In a pot, sauté the chopped onion and minced garlic until softened.
- Add the shredded jackfruit to the pot and cook for a few minutes.
- Stir in the vegetable broth, coconut milk, and Old Bay seasoning.
- Simmer the mixture for about 20-30 minutes, allowing the flavors to meld together.
- If desired, mix a small amount of cornstarch with water to create a slurry and stir it into the bisque to thicken the consistency.
- Adjust the seasoning to taste.
- Serve the jackfruit “crab” bisque hot, garnished with fresh parsley or chives.
Conclusion: With these five high-protein plant-based meal prep ideas featuring jackfruit as a substitute for crab, you can enjoy a range of flavorful and protein-rich dishes that are both satisfying and cruelty-free. Jackfruit’s unique texture and ability to absorb flavors make it an excellent choice for creating plant-based alternatives to seafood-based meals. Incorporate these recipes into your meal prep rotation and savor the deliciousness of jackfruit while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!
