Ackee and jackfruit Ital bowl

Name: Ackee and jackfruit Ital bowl
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Latin American, American
Ingredients: 400g green jackfruit - 1 can; 540g Ackee - 1 can; 2 tsp all-purpose seasoning; 2 tsp smoked sea salt; 2 tsp black pepper; 2 tsp thyme; 2 tsp paprika; 2 tsp ground all spice; 1 garlic clove - minced; 1 small white onion - finely chopped; 1 large tomato - chopped into small bits; 1 bell pepper (red or green) - chopped into bitesize chunks; 1 scotch bonnet pepper - sliced thinly; 1 tbsp olive oil (or coconut oil); 300g long grain rice

4 steps

Prep:10minCook:15min

I love that Black History Month brings African and Caribbean culture and foods together. Every year I seem to learn even more about the delicious flavours from the different countries and islands. I went vegan nearly three years ago, and as a big foodie there was no way I was going to compromise on taste! I have been able to update all my favourite dishes including Jamaica's national dish of Ackee and Saltfish to be vegan. Many Caribbean's, and more specifically, Rastafarians follow an 'Ital' diet which is a belief that eating foods that are grown from the earth improves your health and gives you more energy. I love to share my vegan recipes with my family to educate them on new foods they may not have tried, and to help them make healthier eating choices without missing out on all the Caribbean flavours. - Recipe nominated by Melissa Sterling- Diversity & Inclusion Specialist

Updated at: Wed, 16 Aug 2023 23:55:21 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories564.1 kcal (28%)

Total Fat17.6 g (25%)

Carbs88 g (34%)

Sugars10.7 g (12%)

Protein12.1 g (24%)

Sodium2179.9 mg (109%)

Fiber9.7 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

400ggreen jackfruit in water

1 x 540gackee can

2 tspall-purpose seasoning

2 tspsmoked sea salt

2 tspblack pepper

2 tspthyme

2 tsppaprika

2 tspground all spice

1garlic clove

minced

1white onion

small, finely chopped

1tomato

large, chopped into small bits

1bell pepper

red or green, chopped into bitesize chunks

1scotch bonnet pepper

sliced thinly

1 Tbspolive oil

or coconut oil

300glong grain rice

Instructions

Step 1

Drain the jackfruit liquid from the tin and rinse with cool water. Put the jackfruit into a strainer, use your hand to push/squeeze and remove any remaining liquid from the jackfruit. Use your fingers to pull the stringy pieces and place all into a bowl

Step 2

Pour 1tsp of olive oil in a pan to a high heat. Add garlic, onions and scotch bonnet to the pan and stir for 3 minutes

Step 3

Add the jackfruit, all-purpose seasoning, paprika, thyme and the all spice to the pan, mix together and continue to stir. Once the jackfruit is soft, add the chopped bell pepper and tomato

Step 4

Drain the liquid from the ackee tin and pour into the same pan. Season with smoked sea salt and black pepper. Gently fold the ackee over into the jackfruit (Avoid stirring as ackee easily breaks apart) and allow to simmer for 3-5 minutes.

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