Jackfruit casserole for spring days like this. Today you can really feel that spring is just around the corner. The sun is shining and the first bushes are beginning to bloom. The days are getting longer and I am happy to go for a walk with the dogs in the early evening. It is the well-known transitional period, which often invites to do sports outside a little lighter dressed. I am always careful in this area because I get chilled easily. This is exactly why I love healthy and warming dishes in the transitional period, which make me happy from the inside out and strengthen the immune system. That includes this casserole, chock full of veggies, nourishing jackfruit and a creamy topping of potatoes. I didn’t forget the beans, of course, for an extra serving of fiber.
Jackfruit casserole, healthy soul food
Preparation takes some time, but with a good audiobook, even that is done quickly. First of all, prepare the mashed potatoes. Peel the potatoes and cut into cubes. Then boil them in salted water until they are nicely cooked. Alternatively, you could cook the potatoes in a pressure cooker or steamer.
While the potatoes simmer away, I prepare the stuffing from onions, garlic, celeriac, bell peppers, carrots, turmeric, thyme, rosemary, salt, bell pepper, soy sauce, maple syrup, molasses, black beans and jackfruit . Once it’s all nicely combined in the pan and simmered covered for a few minutes, it goes directly into the baking dish. The mashed potatoes are spread, smoothed out and off to the oven.
TIP: You can vary the spices and go in a more exotic direction. For this purpose, for example, a fine curry mixture or garam masala is suitable. If you want to add a little more heat, you can use chilies of your choice.
How healthy are black beans actually?
Black bean occupy a very special role among the legumes. The protein in black beans has a special feature, because it is very similar to animal protein. This makes the beans a complete source of protein, ideal for vegans and vegetarians.
But that’s not all, because the bean has much more potential:
- Rich in carbohydrates or saccharins, especially valuable for a healthy microbiome and balanced blood sugar levels
- Vitamin A and B group
- Rich in calcium, phosphorus, iron, zinc, potassium and magnesium
- Very rich in antioxidants thanks to a special flavonoid (could prove a study that compared 12 varieties of beans).
- Low fat content and high satiety potential
Black beans are not only healthy, but also incredibly versatile and hard to imagine vegan cuisine without them. Hearty stew with butternut squash and black beans, falafel patties with black beans and the vegan burger with black beans are just a few examples of the use of the healthy legume. I hope there is also something for you!
The vegan jackfruit casserole is:
- High fiber
- aromatic
- Spicy
- filling
- Easy to manufacture
Here we go with this delicious vegan oven dish. I hope you enjoy cooking it and I’m happy about a review at the bottom of this page. If you post a picture, use the hashtag #veganevibes.
Jackfruit casserole (vegan & gluten-free)
Utensilien
FOR THE POTATO TOPPING:
- 500 g Potatoes peeled and cut into cubes, like to mix with sweet potatoes.
- 15 g Margarine or olive oil, if oil-free simply leave out
- 1/8 tbspn Nutmeg a knife tip
- Salt and pepper to taste
FOR THE BEAN-JACKFRUIT FILLING:
- 15 ml Frying and baking oil alternatively another high heat oil, if oil free deglaze with vegetable stock
- 1 Piece white onion peeled and finely diced
- 2 Piece Garlic cloves peeled and pressed or finely diced, optionally 1 tsp garlic powder
- 90 g Celery tuber diced
- 150 g Carrots peeled and sliced
- 150 g yellow bell bell pepper freed from the core, cut into strips
- 1 ½ tbspn Thitalian herbs
- ½ tbspn Turmeric
- 1 Bay leaf
- 1/8 tbspn Nutmeg
- 15 g Coconut blossom sugar alternatively maple syrup
- 7,5 g Sugar cane molasses if not at hand simply omit
- 400 g young jackfruit Draining weight 225g, I use the ones from Jacky F. *unpaid brand mention
- 240 g black beans drained and well washed with cold water – equivalent to a can or jar of 400g.
- Salt and pepper to taste
TO SERVE:
- Basil or other fresh herbs to taste
Anleitung
- Preheat oven to 190 degrees convection and provide a medium casserole dish.
- Drain jackfruit and cut into smaller pieces or tear with a fork.400 g young jackfruit, 1/8 tbspn Nutmeg
- Put diced potatoes in a pot and fill with water until potatoes are covered. Bring to a boil and simmer for 15 minutes until cubes are cooked through. Drain and set aside.500 g Potatoes
- Heat a pan with frying oil, add the onion and garlic and sauté for 2-3 minutes until translucent. Add thyme, celery, rosemary, turmeric, bay leaf, maple syrup and molasses and mix well once until everything is well combined.15 ml Frying and baking oil, 1 Piece white onion, 2 Piece Garlic cloves, 90 g Celery tuber, 1 Bay leaf, 15 g Coconut blossom sugar, 7,5 g Sugar cane molasses, ½ tbspn Turmeric
- Add carrots, bell bell pepper, jackfruit and black beans and continue stirring.150 g Carrots, 150 g yellow bell bell pepper, 240 g black beans, 400 g young jackfruit
- For the mashed potatoes, place the cooked potato cubes in a bowl or blender, along with the margarine, nutmeg, salt and pepper. Process with a masher or blender to a fine puree.500 g Potatoes, 15 g Margarine, Salt and pepper to taste, 1 ½ tbspn Thitalian herbs, 1/8 tbspn Nutmeg, Salt and pepper to taste
- Spread over bean-jackfruit mixture and smooth. Use a fork to draw in patterns as desired.
- Put in the oven for 25 minutes until golden brown.
- Remove from oven and let set for 5 minutes.
- Portion onto plates, garnish with fresh herbs and serve.Basil or other fresh herbs to taste
- Keep leftovers covered in the fridge for 2-3 days. Alternatively, portion, freeze (up to 1 month).
Video
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