This jackfruit casserole is like a vegan beef stew recipe with the shredded jackfruit having a similar consistency of tender meat, the umami stock and red wine for depth of flavour and lentils vertes for added heartiness and a source of protein.
Although this recipe takes a while to cook, it is a one pot recipe, and you could do this in a slow cooker to do some quick prep on a morning and save on the evening prep time if your schedule doesn’t have room for this level of time investment on an evening
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Serving suggestion
Serve with herby roast potatoes for a delicious rustic dinner. The ones shown were roasted in olive oil, garlic and rosemary at 180c for roughly 50 minutes.
Nutritional Information
Each serving of this recipe (half a recipe) contains 418 calories, 17g of protein and 14g of fibre. It’s incredibly rich in terms of vitamins and minerals, each serving contains over 100% of the recommended daily amount of vitamin C and B1, three quarters of your daily folate, half of your daily B6 and 6mg of iron.
Does it keep, how to store and reheat?
This dish keeps and reheats really well, and due the red wine in the sauce, it actually tastes better the next day as those flavours have had more time to develop. If you’re prepping in advance or have any leftovers, store them in an airtight container and keep them refrigerated. You can reheat this in a microwave if you really want to, but it’s better reheated in a pan. Transfer your leftovers to a pan, along with a few tablespoons of extra water/ stock and cook on low heat for 10-15 minutes until your sauce is lightly bubbling and back up to temperature.
Ingredient Choices and Substitutions
Canned Jackfruit – I opted for a can of jackfruit chunks and roughly chopped them prior to cooking, then let them fall apart and shred as they become more tender as they’re cooking. You can buy pre pulled jackfruit to save yourself a step, but it’s often much more expensive and it’s very easy to pull yourself. If you want to, you can also substitute the jackfruit for a meat replacement or tofu.
If you want to make this recipe alcohol free, sub the red wine for the same value of extra stock and a tbsp of tomato puree.
Red Wine Jackfruit Casserole Recipe
Rich, hearty jackfruit casserole in a red wine sauce, a beef casserole alternative loaded with micronutrients.
This recipe is gluten free, dairy free, soy free, nut free and vegan friendly.
Red Wine Jackfruit Casserole Recipe
Ingredients
- 1 tsp olive oil
- 1 red onion diced
- 3 cloves of garlic finely chopped
- 2 medium carrots finely chopped
- 1 red pepper thinly sliced
- 1 tsp dried mixed herbs
- ½ tsp dried rosemary
- ½ tsp dried thyme
- ¼ tsp oregano
- 1 can jackfruit drained and chopped* (drained weight approx 210g)
- ¾ cup red wine preferably something fuller bodied
- ½ cup lentils vertes
- 1 can chopped tomatoes
- 1 ½ cups umami stock I used Kallo
Instructions
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Heat a large heavy based pan to medium heat and add oil. Cook the chopped onion for 1-2 minutes, add the finely chopped garlic, and cook for a few seconds.
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Now, add the sliced carrots. Stir and cook for 5-6 minutes.
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Add the chopped jackfruit and herbs. Stir well, then add the sliced peppers. Cook for a further 2-3 minutes, ensuring everything is evenly coated with the herbs, then add the lentils. Stir to combine once again, add the wine, stock and tomatoes.
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Cook the casserole on medium heat covered with a lid for approx. 40 minutes or until the lentils are fully cooked. Stir occasionally and keep a little extra stock on hand just in case you need to top up your liquids as the lentils cook (I didn’t require any extra for mine).
Serve and enjoy!
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*see ingredient choices
Until tomorrow,
Sophie
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