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Protein-Packed Vegan Potato Jackfruit Stew

Kathleen R. Coffey
A hearty, plant-based stew featuring tender jackfruit, potatoes, carrots, and smoky spices simmered in a flavorful vegetable broth—perfect for satisfying, wholesome weeknight dinners or make-ahead meal prep.
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Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Course Main Course
Cuisine Plant-Based, Vegan
Servings 6

Equipment

  • 1 medium Dutch oven
  • 1 Chef’s Knife
  • 1 potato masher
  • Measuring Cups & Spoons
  • 1 Cutting Board

Ingredients
  

  • 4 cups young jackfruit pieces plain & drained
  • 3 cups potatoes diced into 1-inch cubes
  • ½ yellow onion chopped
  • 5 cloves garlic minced
  • 1 large carrot sliced into rounds
  • 9 cups low-sodium vegetable stock
  • 1 cup cherry tomatoes chopped
  • ½ tsp red pepper flakes
  • 3 –4 tsp smoked paprika
  • 3 bay leaves
  • 10 sprigs fresh thyme
  • 2 tsp dried oregano
  • 3 tsp onion powder
  • 1.5 tsp chili powder
  • Sea salt to taste
  • 1.5 tbsp flax & chia meal
  • ⅓ cup Italian parsley chopped
  • 1.5 tbsp extra virgin olive oil optional

Instructions
 

  • Prepare the Aromatic Base: Start by heating a medium Dutch oven over medium-low heat.
    Once warmed, add the chopped yellow onion along with a pinch of sea salt and a small splash of water.
    This gentle sauté draws out the onion’s natural sweetness without sticking or burning.
    Cook for about 5 minutes, stirring occasionally, until the onions are translucent and soft, creating a flavorful foundation for the stew.
  • Infuse Flavors with Garlic and Carrots: Next, add the minced garlic and sliced carrots to the softened onions.
    Stir continuously for 1–2 minutes until the garlic releases its fragrant aroma, being careful not to let it brown or burn.
    The carrots should begin to soften slightly while absorbing the flavors of the onion and garlic, enhancing the stew’s depth.
  • Layer the Spices and Herbs: Sprinkle in all the dry spices—red pepper flakes, smoked paprika, chili powder, onion powder, and dried oregano—then add the fresh thyme sprigs and bay leaves.
    Stir well to coat the onion and carrot mixture with the spices. This step is essential for blooming the spices, which allows them to release their full flavor into the stew.
  • Add Jackfruit for Meaty Texture: Gently fold in the drained jackfruit pieces, ensuring they are evenly coated with the aromatic base and spices.
    The jackfruit will absorb these flavors while simmering, creating a tender, “meaty” texture that forms the heart of the stew.
  • Pour in Vegetable Stock and Simmer: Carefully add the vegetable stock to the Dutch oven, ensuring it covers the jackfruit and vegetables.
    Bring the mixture to a gentle simmer over medium heat, then reduce the heat slightly and cover the pot with a lid.
    Let the stew cook for approximately 40 minutes. This slow simmer allows the jackfruit to soften fully and the flavors to meld beautifully.
  • Shred Jackfruit for Tender Bites: After 40 minutes, remove the lid and use a potato masher or fork to gently shred the jackfruit into smaller, tender bites.
    This gives the stew a satisfying, shredded texture reminiscent of pulled meat while keeping it completely plant-based.
  • Add Potatoes and Thicken the Stew: Stir in the diced potatoes and flax-chia meal, which not only adds nutrition but also helps thicken the stew naturally.
    Cover the pot again and simmer for an additional 15 minutes, or until the potatoes are fork-tender and fully cooked through. This step ensures a hearty, satisfying consistency.
  • Incorporate Fresh Tomatoes and Adjust Seasoning: Add the chopped cherry tomatoes to the stew and stir gently.
    Taste the stew and adjust the seasoning with additional sea salt or spices as needed.
    The fresh tomatoes add brightness and a subtle acidity, balancing the smoky, earthy flavors of the stew.
  • Finish with Fresh Herbs: Remove and discard the bay leaves and thyme sprigs. Stir in most of the chopped Italian parsley, reserving a small amount for garnish.
    This final touch of fresh herbs brings a vibrant color and fresh, aromatic flavor to the dish.
  • Rest and Serve: Allow the stew to sit, covered, for 5–10 minutes to thicken slightly and let all the flavors marry.
    Serve hot, garnished with the reserved parsley and freshly cracked black pepper.
    For a perfect pairing, accompany the stew with garlic bruschetta or crusty bread to soak up the rich, flavorful broth.

Notes

  • Always drain and rinse jackfruit well if using canned to avoid excess liquid in the stew.
  • Use a medium Dutch oven or heavy-bottomed pot for even heat and slow simmering.
  • Gently mash the jackfruit to maintain texture without turning it into a puree.
  • Adjust spices according to taste—smoked paprika and chili powder can be reduced or increased for mild or spicy versions.
  • Let the stew rest for a few minutes after cooking; this allows it to thicken naturally and intensify flavors.
  • Fresh herbs like parsley add brightness—reserve a small amount for garnish.
  • The flax-chia meal is optional but helps thicken the stew and adds extra omega-3s.