Another one of my all time favourites that i have adapted to be oil free and very low in salt for heart health. Adapted from a Dirty Vegan recipe, this really is a banger and totally works oil free. Serve with baked potato, brown rice or buckwheat.

Time: Approximately 1hr20mins

Ingredients

1 x 400g Tin young jackfruit
1 Tbsp low sodium tamari or soy sauce
2 Tbsp water, plus extra on hand just in case of drying out.
1 red onion, sliced
2 Bell peppers, any colour is fine, sliced
2 cloves garlic, crushed
1 Tsp caraway seeds
2 Tsp oregano
2 Tbsp tomato puree
1 x 400g Tin chopped tomatoes
1 x 400g Tin chickpeas, drained.
400ml Veg stock, ensure oil free, see my recipe here: https://oilfreefoodie.com/2021/04/23/stock-cubes/
2.5 Tbsp Paprika
1 Tbsp corn flour
1 – 2 Tsp black pepper
Pinch of ground cayenne pepper (optional if you want a bit of a kick)
1/2 Tsp onion granules
Approx 2 Tbsp fresh dill, chopped
Juice of 1 lemon

Method:

1 – Drain the Jackfruit and squeeze out as much of the juice as you can. Leave to drain some more in a colander in the sink while you move on to the next steps.

2 -Put a large saucepan or wok onto medium heat, add the tamari and the 2 tbsp of water.

3 – Add in the onion and pepper and cook, stirring often to make sure it doesn’t stick for around 10mins until soft. Add a little more water if needed, it dries out.

4 – Pop in the garlic, caraway seeds, oregano and tomato puree and stir for 2mins.

5 – Pour in the stock, chickpeas and the tinned tomatoes. Turn up the heat and bring to a simmer, reduce the heat a little and let it bubble away gently for 20mins, stirring often.

6 – While the sauce is simmering, pop the oven on at 220 degrees C. Line a baking tray with baking parchment.

7 – In a bowl mix together the paprika and the corn flour.

8 – If there are any large chunks of jackfruit, chop them in half. Place the jackfruit in the paprika mixture and make sure all of the jackfruit gets well covered. Save any remaining powder for the sauce.

9 – Place the jackfruit onto the baking tray and spread around evenly on top of the parchment. Pop the tray in the oven and bake for 15mins.

10 -While jackfruit is baking, keep stirring the sauce. Remove the jackfruit and stir it into the sauce. Scrape any remaining paprika and corn flour into the pan too.

11 – Cook for a further 20mins on a low heat, stirring often. Add 1 Tbsp of the chopped dill, the onion granules, black pepper. Add some of the lemon juice and add more to suit your taste. I add all of the lemon juice, as it is a good substitute for salt.

12 – Plate up and garnish with the remaining dill.