Jackfruit Ragu

 How to video:

First of all, what is ragu and furthermore what is a vegan version of ragu? Ragu is a very hearty meat and tomato sauce. Jackfruit ragu is simply the plant-based version of this delicious hearty Italian sauce. The meat-based ragu brings back fond memories as a child. For that reason, it is time for a healthy vegan updated version. As a result, a new comfort food memory for future generations.

Ingredients

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What is ragu

Ragu is an Italian dish with meat, vegetables, and served over pasta. Not being Italian nor a meat consumer anymore, I needed to create a new recipe. It needed to be plant-based but still taste like the robust Italian original. Onward!

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Key ingredients

• Jackfruit, great meat replacement
• Carrots and Celery, bright fresh flavors
• Onion and Garlic, these are a must for savory one-pot recipes
• Tomatoes and Paste, rich Italian flavors
• Herbs, essential to complete the flavor profile

I was introduced to ragu from my Italian neighbor, Mrs. Minotti. The homemade noodles were covered with a healthy mound of meat-filled red sauce and sautéed vegetables.

Now I am craving ragu. Hence, time to decide what to replace the meat with? Jackfruit was the first option that came to mind. If jackfruit isn’t your thing or it’s not hanging out in the pantry, beans, lentils or Beyond Meat Crumbles will create a delicious alternative.

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Allergy-friendly

Jackfruit is a tropical tree fruit with a sweet, mild flavor. It is low calorie and contains may healthy nutrients including vitamin C and potassium. This vegan jackfruit ragu is not only easy, but it also has the added benefit of being soy-free, nut-free, gluten-free, and corn-free. Perfect for our family with a houseful of girls with varying food allergies and aversions. One, in particular, that has a soy, gluten and corn allergy. Consequently, everyone is happy with this recipe.

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These beautiful ingredients create an amazing meal. The best part of this recipe is that it can be made in an Instant Pot, crockpot or stovetop. Furthermore, add whatever you want to make this recipe with your own spin. As a result, whether you’re in a hurry, trying to make meals for the week, big or small families, picky eaters, allergy difficulties, this super versatile recipe has your family’s name written all over it.

Instant pot or crockpot

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Try this belly-filling healthy ragu recipe today, what are you waiting for? Not full enough? Pair it with a bean salad, or tomatoes and cucumber salad.

In short, have fun in the kitchen, don’t take yourself too seriously. Subscribe, share, and let me know how “YOU” made it your own. Share your positive comments and suggestions. ❤️ from VGFL.

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Jackfruit Ragu

Jackfruit ragu is a plant-based version of an old Italian favorite. Full of veggies, herbs, spices, tomatoes! Great in an Instant Pot or crockpot.

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Prep Time: 15 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 45 minutes minutes

Course: Main Dishes

Servings: 4 people

Calories: 97kcal

Author: Vegan Gluten Free Life

Ingredients

• 1 tbsp olive oil
• 1 cup sweet onion chopped
• 4-6 cloves garlic minced
• 1/2 cup carrots chopped
• 1/4 cup celery chopped
• 2 14 oz cans jackfruit in brine rinsed and shredded
• 1 15 oz can chopped tomatoes with juice
• 1/4 cup tomato paste
• 1/2 cup balsamic vinegar or red wine
• 1/2 tsp dried oregano
• 1 tbsp dried parsley
• 1 bay leaf optional, not for everyone
• 1/2 cup water
• Salt and pepper to taste

Garnish

• fresh parsley or oregano

Instructions

• Use the sauté setting on the Instant Pot and heat oil. Sauté the onions until they are transparent, about 6-8 minutes. Add the garlic, carrots, and celery to the onions and sauté for an additional 2-3 minutes.
• Rinse and shred the jackfruit with your hands, removing large seeds or chop them up.
• Add the remaining ingredients to the Instant Pot. Put on the lid and make sure it is set to seal. Set the Instant Pot on manual setting and set the timer for 15 minutes.
• When it is finished cooking, allow the pressure to release on its own, the silver pressure gauge will drop down.
•  Taste and add additional herbs, salt, and pepper to taste if desired.
• Serve over gluten-free pasta, spaghetti squash, spiralized vegetables, polenta, sweet potato rounds, or anything your heart desires.

Video

Notes

The recipe is for an Instant Pot. You will need to adjust the cooking time dependant upon which cooking method you use. 

Nutrition

Serving: 1g | Calories: 97kcal | Carbohydrates: 10g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 155mg | Potassium: 345mg | Fiber: 2g | Sugar: 5g | Vitamin A: 2951IU | Vitamin C: 8mg | Calcium: 33mg | Iron: 1mg

Liked this recipe?Don’t forget to tag #veganglutenfreelife or mention @VeganGlutenFreeLife!

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