Just take a look at this scrumptious looking BBQ sandwich. You won’t believe how easy it is to make nor how delicious. Please read on.

A few years ago, raw vegan me wouldn’t have thought I would be posting about cooked food, much less something from a can. But never say never. This year, I’ve started adding cooked vegan foods back into my daily diet in a big way.
What I’ve learned during this transition:
- my body took a while to adjust to different foods: I don’t have sensitivities to certain foods (like wheat) like I once thought. My body just needed time to adjust.
- I didn’t gain weight. I actually lost weight because my daily raw vegan diet contained too much fats. Although of the good kind, fats are high in calories and are still… fats. I didn’t realise how much of it I was consuming (50% to be exact) until I started using a diet tracking app.
- I didn’t break out or get sick. I’ve been just fine.
- I’ve been craving all kinds of crazy foods lately… like this:

My husband and I really enjoyed this meal last night and today for lunch. In fact, I inhaled my first sandwich and couldn’t get a good photo due to too much yumminess, very sticky fingers, and hunger to finish it off.

So here’s the easy yummy recipe.
The Easiest Vegan Pulled BBQ:
3 ingredients only
Cook in ¼ c water until soft:
2 onions, thinly sliced

Add and combine together with:
3 cans 14 oz young jackfruit in brine, drained and rinsed well (I used the one above)
¾ c your favourite bbq sauce, more at the table
Mash with cooking spoon or use a potato masher to create a pulled meat effect.
Choose 1 of 3 different cooking methods:
Slow Cooker – place all ingredients in the slow cooker and cook on low for 5 hours.
Stove Top – place all ingredients in a pot and heat up. You can cook until heated through or longer so that some parts cook to a crisp.
Bake/Broil – place all ingredients in a cookie sheet and bake/broil. The former heats it up, the latter burns parts of the jackfruit to a crisp to give the ‘meat’ a crunchy.

The Whole Wheat Burger Buns:
Place the following ingredients in your bread machine and set for dough stage:
1 T flax seed meal mixed with 3 T water
4 ½ T olive oil
3 T sucanat or your choice of sweetener
¾ t sea salt
1 ½ c whole wheat flour
1 ½ c bread flour
1 T yeast
Divide into 9 pieces. Form into round balls and flatten to make the buns. Cover and set aside in a warm place for 20 minutes. Preheat oven to 400F. Bake buns for about 13 minutes.

Now to serve:
Serve about 1/3 c cooked jackfruit BBQ in a whole wheat burger buns with slices of avocado and additional bbq sauce, if needed. Serves 4-6 hungry people.
ENJOY!
Tags: Recipe