Mu Shu Jackfruit Lettuce Wraps

Gluten Free
Dairy Free
Health score
11%
Mu Shu Jackfruit Lettuce Wraps
50 min.
4
65kcal

Suggestions


Discover the delightful flavors of our Mu Shu Jackfruit Lettuce Wraps, a vibrant and healthy dish that is perfect for any occasion! Whether you're looking for a gluten-free appetizer, a light snack, or a unique starter for your next gathering, these wraps are sure to impress. With their fresh ingredients and satisfying textures, they offer a delicious alternative to traditional wraps.

At the heart of this recipe is young green jackfruit, a versatile fruit that mimics the texture of pulled pork when cooked. Combined with slivered baby carrots, crunchy cabbage, and earthy mushrooms, this dish is not only visually appealing but also packed with nutrients. The addition of garlic, ginger, and a touch of hoisin sauce brings a burst of flavor that will tantalize your taste buds.

These lettuce wraps are incredibly easy to prepare, taking just 50 minutes from start to finish. They are perfect for meal prep or a quick weeknight dinner, and can be enjoyed warm or cold. Serve them with a drizzle of sriracha or extra hoisin sauce for an added kick. Whether you're a seasoned chef or a cooking novice, these Mu Shu Jackfruit Lettuce Wraps are a fun and delicious way to explore plant-based cuisine!

Ingredients

  • 0.5 cup baby carrots 
  • 20 ounce brine-packed olives green drained coarsely chopped well canned (not syrup)
  • cups cabbage shredded
  • teaspoon sesame oil dark
  • cloves garlic minced
  • teaspoon ginger minced
  •  spring onion sliced
  • tablespoon hoisin sauce 
  • servings romaine leaves for wrapping
  • ounces mushrooms stemmed sliced
  • small onion diced
  • tablespoons soya sauce (or wheat-free tamari)
  • 0.5 cup vegetable stock 

Equipment

  • frying pan

Directions

  1. Add the garlic and ginger root and cook for another minute.
  2. Add the chopped jackfruit, vegetable broth, soy sauce, and hoisin sauce to the pan. Bring to a simmer, cover, and cook on low until jackfruit softens and begins to shred when you press on it with the edge of a spoon (about 20-30 minutes). Gently “encourage” the larger pieces to fall apart. Then add the remaining ingredients (except lettuce), cover, and simmer until the mushrooms exude their juices, about 5 minutes.
  3. Serve in lettuce cups with sriracha or extra hoisin sauce. May be eaten warm or cold.

Nutrition Facts

Calories65kcal
Protein19.78%
Fat17.36%
Carbs62.86%

Properties

Glycemic Index
60
Glycemic Load
1.76
Inflammation Score
-10
Nutrition Score
13.195652265264%

Flavonoids

Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
0.88mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
4.97mg

Nutrients percent of daily need

Calories:64.85kcal
3.24%
Fat:1.38g
2.12%
Saturated Fat:0.21g
1.33%
Carbohydrates:11.21g
3.74%
Net Carbohydrates:8.43g
3.07%
Sugar:5.37g
5.97%
Cholesterol:0.12mg
0.04%
Sodium:4834.56mg
210.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.53g
7.06%
Vitamin A:4200.66IU
84.01%
Vitamin K:53.21µg
50.67%
Vitamin C:22.58mg
27.37%
Manganese:0.3mg
15.22%
Vitamin B2:0.23mg
13.27%
Folate:48.18µg
12.05%
Fiber:2.78g
11.14%
Vitamin B3:2.05mg
10.26%
Potassium:350.28mg
10.01%
Vitamin B6:0.2mg
9.93%
Copper:0.18mg
8.86%
Phosphorus:77.36mg
7.74%
Vitamin B5:0.75mg
7.5%
Vitamin B1:0.1mg
6.91%
Iron:1.21mg
6.72%
Selenium:4.32µg
6.16%
Magnesium:21.6mg
5.4%
Calcium:48.72mg
4.87%
Zinc:0.48mg
3.19%
Vitamin E:0.23mg
1.51%