Lentil and Jackfruit Stew
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Easy to make, moreish and packed with nutrients, this Lentil and Jackfruit Stew will became a staple of your meal prep.
We love this dish so much:
- it is meaty thanks to both the lentils and jackfruit texture
- it is hearty and warming, perfect for cold days
- it is versatile. In fact you can serve it as a main with some side rice or grains, as part of a Buddah bowl or even turn into a soup (just add more broth!)
- it comes together easily in both Instant Pot, pressure cooker or stovetop.
- it is suitable for home freezing
WHAT LENTILS TO USE
Picking the right variety of pulses for this recipe is quite important, as we want the lentils not to fall apart and retain a slight bite.
For this recipe I recommend to use Green Speckled Lentils (those for salads) or Puy Lentils, as they are more likely to hold their shape without turn mushy.
Alternatively, you can use green and brown lentils too, but make sure to increase cooking times accordingly (3 to 5 more minutes in the IP/Pressure Cooker, up to 20 minutes on the stove).
WHAT JACKFRUIT TO BUY
I have talked a bit about jackfruit in this recipe and as stated in there we want to purchase a jackfruit that is suitable for savoury dishes. That means that if it's canned we want to pick the one in water (recommended) or brine.
You absolutely don't want to use the one in syrup, as not only its sweet taste will overpower and compromise the final dish, but also because the one preserved in syrup is another part of the fruit, normally the seeds, which texture is quite "custardy" and mushy.
Finally, you CAN use the fresh fruit if you're lucky enough to find it. Here's a video that shows how to cut jackfruit starting from the whole fruit. The part between the skin and the seeds is the one I like to use the most in my recipes. It just feels like meat shreds, and once cooked it takes all the flavours you enrich it with.
If you are new to using jackfruit here's a few recipes for you to experiment with:
- Jackfruit Stroganoff
- Jackfruit and Bell Peppers Peperonata
- Seitan Drumsticks (Vegan Chicken Legs)
How to Make Lentil and Jackfruit Stew
STEP 1 - PREPARE THE VEGGIES
First thing is to drain the jackfruit from its water/brine and soak the pieces in a bowl with cold water.
Meanwhile make sure to cube the carrot and the onion. Size is really up to you. I like to dice the veggies into a small cubes for this particular preparation, but you can use larger chunks instead.
Rinse well the jackfruit and drain.
STEP 2 - SAUTE'
Now it's time to set the Instant Pot on sauté mode (or just turn on the stove, if you don't have an IP).
Add the oil, the carrot and the onion cubes, the jackfruit chunks, fennel seeds, chilli flakes, stock cubes (crumbled with the hand), and the bay leaves.
Give it a thorough stir, then cook for 5-7 minutes before adding the water.
STEP 3 - PRESSURE COOK
After the water has been added, turn off the Instant pot and set it on "pressure cook" mode.
Make sure the valve is on seal, and set 10 minutes. Times are the same for the traditional pressure cook (10 minutes after it comes to pressure), however if you're using a regular pot, you'll have to at least double the times after it reaches the boil (30 minutes on medium heat with the lid on will do the trick).
STEP 4 - PRESSURE COOK 2
Give the Instant Pot a quick release (= turn the valve on venting) and remove the lid after all the steam has escaped.
Now it's time to add the lentils, the garlic and salt to taste.
Cover with the lid and set another round of pressure cook for 10 more minutes (25-30 minutes if you're using a regular pot).
The reason why we need to pressure cook this dish twice is to allow the jackfruit to soak up all the flavours while becoming softer and gorgeously meaty. We cannot add the lentils at the same time as they require less cooking time (they will just break apart otherwise).
This time we will leave the Instant Pot on natural release (= not turning the valve when the timer goes off) for around 15 minutes.
STEP 5 - SERVE
Remove the Instant Pot lid, give the stew a thorough stir and serve it accompanied with some steamed or boiled rice, or any grains or pasta of your choice.
Lentil and Jackfruit Stew Recipe
Ingredients:
230 g Lentils (Green Speckled or Puy)
1 can Jackfruit (in Brine or Water)
1 Onion (Large)
1 Carrot (Large)
1-2 Bay Leaves
2 Beef Stock Cubes (vegan)
1 tablespoon Olive Oil
1 teaspoon Fennel Seeds
1 teaspoon Chilli Flakes
1 teaspoon Sea Salt (or more to taste)
½ teaspoon Garlic Powder
400 ml Water
Method:
1. Drain the jackfruit from its water/brine and soak the pieces in a bowl with cold water for 30 minutes. Rinse well the jackfruit and drain.
2. Meanwhile dice the carrot and the onion.
3. Turn on the Instant Pot on sauté mode. Add the oil, the carrot and the onion cubes, the jackfruit chunks, fennel seeds, chilli flakes, stock cubes (crumbled with the hand), and the bay leaves. Give it a thorough stir, then cook for 5-7 minutes.
4. Pour the water then turn off the Instant pot and set it on "pressure cook" mode. Make sure the valve is on seal, and set 10 minutes. Times are the same for the traditional pressure cook (10 minutes after it comes to pressure) and 30 minutes on medium heat with the lid on for regular pots.
5. Turn the valve on venting for a quick release and remove the lid after all the steam has escaped.
6. Add the lentils, the garlic and salt to taste.
7. Cover with the lid and set another round of pressure cook for 10 more minutes (25-30 minutes if you're using a regular pot).
8. Allow a natural release for 15 minutes.
9. Remove the Instant Pot lid, give the stew a thorough stir and serve it accompanied with some steamed or boiled rice, or any grains or pasta of your choice.
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