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–+ servings

Jackfruit Stew with Sweet Potato and Parsnips

Beverly Verwey
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Servings 2 people
Calories 438 kcal

Ingredients
  

  • 1 tbsp arrowroot flour
  • 1 tsp dried thyme
  • 1/4 tsp dried rosemary crushed
  • 12 oz fresh jackfruit cut into cubes (if in canned in brine, drained and rinsed)
  • 1/4 cup low-sodium vegetable broth
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 2 cups low-sodium vegetable broth
  • 1 large sweet potato peeled and cubed
  • 2 large parsnips peeled and cubed
  • 1 cup frozen green peas
  • 2 tbsp fresh parsley chopped

Instructions
 

  • Combine the arrowroot flour, thyme, rosemary, and black pepper in a bowl. Add the jackfruit and mix so that the jackfruit is coated with flour mixture.
  • Over medium heat, heat up the 1/4 cup of vegetable broth in a large pot. Add the coated jackfruit and cook for about 5 minutes. Remove to a plate and set aside.
  • Add onion and garlic to the pot and cook until slightly softened, about 3 minutes. Add more vegetable broth if needed. Scrape the bottom of the pot to mix in any flour that may be stuck.
  • Stir in the broth and bring to a boil. Add the sweet potato, parsnips and the jackfruit; cover and bring to boil again. Reduce heat and simmer until vegetables are tender for about 25 minutes.
  • Add the peas to the pot during the last 5 minutes of cooking.
  • Serve with a sprinkle of chopped parsley.

Notes

You can add other vegetables such as carrots, broccoli stems, butternut squash etc.

Nutrition

Calories: 438kcalCarbohydrates: 101.7gProtein: 10.7gFat: 1.8gSodium: 147.1mg
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