Vegetable Char Siu is a delicious plant-based take on the classic Chinese barbecue pork dish. In this keto-friendly vegan version, young jackfruit takes center stage, mimicking the texture of shredded meat while keeping the dish light and nutritious.
Jackfruit is gaining popularity as a versatile meat substitute. It is low in calories and carbohydrates but rich in fiber, making it excellent for ketogenic diets. A 100-gram serving of raw jackfruit contains only about 95 calories and 23 grams of carbs, but a significant portion is fiber, helping to reduce net carbs.
This recipe combines the savory umami of char siu sauce with the fresh crunch of cucumbers and the sweet notes of red bell peppers. Garlic and shallots add aromatic depth, while peanut oil helps achieve a beautiful sear and richness.
Nutritional Facts per Serving
- Calories: 100 kcal
- Fats: 7 g (62%)
- Proteins: 1 g (3%)
- Carbohydrates: 9 g (34%)
This nutrient breakdown highlights a fat-forward keto ratio, ideal for sustained energy on low-carb diets. Fiber from jackfruit and fresh vegetables supports digestive health, and antioxidants in bell peppers contribute to overall wellness, as documented by the National Institutes of Health.
Ingredients
- 100 grams raw jackfruit, deseeded and rinsed
- 100 grams cucumbers, cut into thin strips
- 50 grams red bell pepper, cut into thin strips
- 2 cloves garlic, minced
- 1 shallot, minced
- ¼ cup char siu sauce (choose sugar-free for keto)
- ¼ cup water
- 2 tbsp peanut oil
Directions
- Heat peanut oil in a large pan over medium heat.
- Add the jackfruit and stir frequently until it begins to brown slightly (about 5 minutes).
- Add minced garlic and shallot; sauté until fragrant and aromatic (about 2 minutes).
- Pour in the water and char siu sauce, stirring to combine.
- Simmer until the jackfruit becomes tender and absorbs the flavors, about 8-10 minutes.
- Use forks to shred the jackfruit into stringy pieces.
- Add cucumber and red bell pepper strips, tossing gently to combine.
- Cook for another 2 minutes to warm the vegetables but retain their crunch.
- Adjust seasoning if necessary and serve immediately.
Health Benefits of Jackfruit and Vegetables
Jackfruit is rich in dietary fiber, which can promote feelings of fullness and support gut health. The cucumbers and bell peppers provide vitamins C and K, antioxidants that reduce inflammation and support immune function.
Replacing traditional pork with jackfruit significantly lowers the fat and cholesterol content of this dish, making it heart-healthy and suitable for those following plant-based ketogenic lifestyles. According to Healthline, jackfruit also contains compounds that may help regulate blood sugar, which is valuable for maintaining ketosis.
Tips for Success
- Use young green jackfruit, either fresh or canned in water, for the best texture.
- Opt for sugar-free char siu sauce to keep carbs low.
- Don’t overcook the cucumbers and bell peppers to retain crunch and nutrients.
- Serve this dish with cauliflower rice or keto-friendly noodles for a complete meal.
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