Flavorful Vegan Buffalo Jackfruit in Sweet Potato Bowls
Switching to a Vegan diet wasn’t as hard as I made it out to be. I constantly thought well I’m an O Blood type, we eat MEAT! Wahh, I can’t get full on Vegan, I’ll always feel hungry. Yeah, I really created some stories in my head that I thought were true. Finally, I realized the root of my problem was that I was going to MISS my meat-eater favorites. There are some cardinal dishes I crave and it was hard to imagine never eating those again.
This is why I set out to make some of my absolute favorite “MEAT” dishes… 100% Vegan. The funny part? With this one in particular… I can’t even tell the difference between Jackfruit and Chicken!
When cooking, I do my best to keep things simple. This recipe is simplicity at it’s finest as it’s core ingredients are only those 4 you see above! Making this both easy to manage and remember for the long haul.
Some questions you might be asking yourself before making this dish you’ll find answered here!
Is this healthy?
This is debatably the healthiest non-salad recipe in my arsenal.
Coconut oil is pack with healthy fatty acids known as MCTs (medium-chain triglycerides) which encourage fat burning, the lauric acid in coconut oil has been studied as an antimicrobial in the fight against bad bacteria, fungi and viruses alike.
Sweet potatoes are rich in Vitamins B6 as well as potassium and plenty of fiber. Because it’s so antioxidant rich it has properties to fight inflammation, including promoting clearer, healthier skin!
Jackfruit not only aids in healthy digestion, it’s known as an immune strengthener. It’s rich in B vitamins as well and has virtually no calories!
Is Franks & buffalo sauce vegan?
Much like myself, you may have read the ingredients on a bottle of Franks or Crystal Buffalo Wing sauce and read a curious ingredient ” natural butter type flavoring “. For non-dairy diets, this is a very confusing label. Well, the good news is, of course, it is!
An email response from Frank’s helps with this confirmation: Thank you for your email regarding Frank’s® RedHot® Sauces. In response to your inquiry, the natural butter type flavor is made with natural ingredients derived from sources other than milk and butter. Please be assured that the current formulations of Frank’s® RedHot® Sauces do not contain any animal derivatives or synthesized milk proteins.
Ingredients: Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Natural Butter Type Flavor and Garlic Powder.
Can I make my own sour cream?
Absolutely, I’ve included a recipe for an easy vegan sour cream below. This requires 24 hours of prep (via fridge) before the main course.
Do I need a pressure cooker?
No in fact, when I used to make this chicken based recipe I didn’t own my pressure cooker yet!
If you go this route make sure to wash and dry your sweet potato. Fork each side about four times before drizzling a little olive oil over the top.
400 degrees and depending on the size of your potato this can take anywhere from 40-60 minutes on average to soften all the way through.
(Vegan) Buffalo Jackfruit in Sweet Potato Bowls
- Pressure Cooker * Optional *
- 1 Sweet Potatoe Large
- 10 oz Jackfruit in Water Jackfruit in syrup is not the same!
- 1/4 Cup Coldpressed- Unrefined Coconut Oil
- 3/4 Cup Buffalo Wing Sauce Frank's is great! This wing sauce pictured was fabulous as well. The pandemic has made common ingredients more complex to find. (Add more Buffalo Sauce for more spice )
- 1 Cup Water
- 1/4 tsp Sea Salt
- 1/4 tsp Fresh Ground Pepper
- Vegan Sour Cream Optional though it makes the difference!
- Fresh Green Onions Chopped
Homemade Vegan Sour Cream
- 13.5 FL OZ Coconut Cream Unsweetened
- 1 Lemon Remove Seeds from juice
- 1/8 tsp Salt
- Place your can Coconut Cream in the fridge for best results leave for at least 24 hours. During this time the 'heavy' cream is separating from the liquid. We will be utilizing the 'heavy' cream as our base.
- Once the refrigeration process is complete open your can liquid side up, and open. Drain the liquid as thoroughly as possible and transfer the 'heavy' cream that rests in the bottom of the can to a separate bowl.
- In another bowl squeeze your lemon and remove the seeds from your juice.
- Add the juice to your cream base and include your salt. Using a fork whisk these ingredients together to form a sour cream like consistency. Feel free to add more lemon or salt as desired!
Buffalo Jackfruit Sweet Potato
- Place your large sweet potato in your pressure-cooker adding 1 CUP of water(If you don't use pressure cookers, proceed via oven. 400°F for 40 to 50 minutes should do depending on size. )
- Set to the Steam setting on High for 35 minutes
- You'll want to begin the next steps when your sweet potato is 5 minutes to being fully cooked.
- Preheat a shallow sauce pan on a Medium heat, no need to add any oil yet.
- Meanwhile open and drain your can of Jackfruit placing the fruit on a chopping board
- With your hands break apart the Jackfruit to give it that shredded look and feel. Cut the hard edges into smaller bites using a knife.
- Season your shredded Jackfruit with salt & pepper, and add to the preheated pan. Stir frequently for 5-7 minutes to prevent sticking, this processes helps remove excess water. Transfer the cooked Jackfruit to a separate bowl.
- In the same pan add your coconut and buffalo sauce allowing them to blend together evenly by stirring. (Give it a taste test to determine if you'd like more spice! ) Once combined add your Jackfruit.
- Your finished sweet potato should be perfectly soft through to the middle, and now we will carefully removed the skin and cut the potato in half. Cautious not to burn your fingers, take your two potato halves and spoon a hearty amount of the middles out to create your bowls.
- Add the removed sweet potatoe middles to the Jackfruit buffalo sauce and stir until all items seem well married.
- Add your Jackfruit Buffalo mixture to the sweet potato bowls and top with your sour cream and green onions! Voila you're ready to eat!