No jackfruit? No problem! Try my Mushroom French Dip Sandwich instead!
This Mushroom and Jackfruit French Dip Sandwich is a juicy, savory, plant-based version of the classic French Dip sandwich! The mushrooms and the liquid aminos are key to help with the savory umami flavor, the jackfruit adds great texture, and the red onion adds a wonderful depth of flavor and hint of sweetness. And of course it wouldn’t be complete without greens!
Before I switched to a plant-based diet, French Dips were one of my favorite sandwiches! If I saw it on a menu at a restaurant, that’s what I’d order. Unexpectedly, that changed nearly overnight. When I first started to transition to a plant-based diet, I stopped cooking meat at home but allowed myself to order meat dishes out at restaurants as a treat. Unbeknownst to me, my taste preferences changed quickly just with that tiny change.
In a short period of time I ordered three French Dip Sandwiches from three different restaurants and they all tasted…disgusting. The meat was green and marbled with colors that looked more like an oil streak on pavement rather than food. The meat was too chewy to be swallowed and the au jus glistened with a layer of grease that I just hadn’t ever seemed to notice before. After three strike-outs, I stopped ordering the sandwich I once loved. I couldn’t stomach it anymore.
The thought of a French Dip didn’t cross my mind for years.
Out of the blue I started craving a french dip sandwich something fierce! But not the green rancid-looking meat with greasy au jus dip. I wanted something that was hearty yet chewable, full of flavor, and tasted clean. At that point in my plant-based eating I finally knew what to do! What plant food provides umami flavor and delectable juices? Mushrooms! It was time to recreate a better version of this long-lost sandwich!
What is jackfruit?
Native to South India, jackfruit is a fruit that grows in tropical regions in the world. Jackfruit is the largest tree fruit in the world and can grow up to 80 lbs!
Jackfruit is one of the highest protein rich fruits with an impressive 3+ grams per 1 cup. Jackfruit also has a dose of vitamins, antioxidants, and minerals, including:
(% Of the Recommended daily intake)
Vitamin C: 18%
Manganese: 16%
Magnesium: 15%
Copper: 15%
Potassium: 14%
Riboflavin: 11%
Vitamin A: 10% RDI1
Jackfruit health benefits
The antioxidant properties in jackfruit, including the high amount of vitamin C, can help reduce inflammation and may protect against oxidative damage caused by free radicals.
Jackfruit contains the phytonutrients lignans, isoflavones, and saponins which have anti-cancer, anti-hypertensive, anti-ulcer, and anti-aging properties.2
As of yet, I haven’t had fresh jackfruit but it’s on my radar next time I travel somewhere tropical! From what I hear it tastes sweet. Canned jackfruit is young and doesn’t have a lot of flavor and that’s why it works so well in umami dishes. You can find canned jackfruit easily in Asian stores or in the Asian section of your local grocery store.
How to prepare canned jackfruit
When cooking with jackfruit, I find it’s easier to just use my fingers to break up the pieces. A food processor can easily over-chop it and a knife just cuts it into blocks. There’s just more control with your fingers!
Why mushrooms?
Cooked mushrooms add a ton of flavor and texture to dishes! They are versatile and can be used in so many ways.
White mushrooms, also known as table, common, button, or champignon mushrooms are the most readily available and commonly consumed. Cremini mushrooms are the same as white mushrooms, just a little older. When they’re fully grown they are known as portobello mushrooms.
Packed with nutrients and vitamins, mushrooms also contain a higher amount of protein than most vegetables (2 grams per cup).
Mushrooms are a great source of vitamin D (33% DV per 1 cup), which your body needs in order to absorb calcium.
Mushrooms also contain:
(% of the Daily Value)
- Vitamin B2 (riboflavin): 22%
- Vitamin B3 (niacin): 16% of the DV
- Selenium: 12% of the DV
- Phosphorus: 5% of the DV
Killer Mushrooms!
Did you know that mushrooms contain antioxidants that have cancer fighting properties? Studies have shown that mushrooms have a strong protective effect against certain cancers, especially breast cancer, inhibiting tumor growth. It’s the presence of beta-glucans in mushrooms that work magic; they enhance the natural killer cell function in the body and increases immune defense against diseases and cancer.3
Mushrooms do more than fight cancer growth: they also help reduce risk of heart disease (the #1 killer in the United States) by reducing inflammation, cholesterol, and oxidative stress.
And that’s not all! Polysaccharides in mushrooms may help regulate blood sugar levels, improving insulin resistance.4
For an extra antioxidant boost…
I intentionally don’t cook the bell peppers with the rest of the veggies to preserve the nutritional value! Bell peppers are packed with vitamin C, vitamin A, and potassium and also contain iron, folate and fiber. Bell peppers are vulnerable to heat so cooking will greatly reduce the amount of antioxidant capacity!
Red bell peppers contain the most nutrients, with 11x more beta-carotene and 1.5x more vitamin C than green bell peppers!5
Mushroom and Jackfruit French Dip Sandwich
- Total Time: 50 minutes
- Yield: 4 Sandwiches 1x
- Diet: Vegan
Description
These Mushroom and Jackfruit French Dip Sandwiches are a delicious plant-based version of the classic savory sandwich!
Ingredients
- 1 can jackfruit in water, drained and rinsed
- 1/4 cup dry red wine
- 3 Tbsp liquid aminos (or 2 Tbsp tamari or soy sauce)
- 1/4 tsp liquid smoke
- 1/2 of a red onion, sliced in rings
- 1 lb mushrooms (about 10), sliced
- 2 cups vegetable broth
- 2 tsp red miso (optional)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 tsp smoked paprika
- 3/4 of a red bell pepper, sliced in strips
- 3 cups kale or spinach, chopped
For Serving
- 4 sandwich baguettes (fresh from the bakery is best)
- Garlic aioli: vegan mayo + 1 garlic clove, minced
- Dijon mustard or horseradish sauce
Instructions
- Drain and rinse the can of jackfruit using a strainer. Use your fingers to pull the jackfruit apart, making it stringy.
- Jackfruit Marinade: In a medium sized bowl combine red wine, liquid aminos, liquid smoke, and jackfruit and let marinade for a minimum of 20-30 minutes.
- Sauté onions in a drizzle of oil on medium-low heat until onions become transparent. Remove onions and set aside.
- In large pot on medium heat, drizzle oil and sauté mushrooms until softened, 5-10 minutes.
- Add in vegetable broth, miso, the jackfruit with the marinade liquid, garlic powder, onion powder, and smoked paprika.
Cover with a lid and simmer gently for 10-15 minutes, until mushrooms are tender. - Turn off heat. Use a colander and another large pot to carefully separate and save the liquids, then add mushroom mix back to the pot. Stir in spinach and bell pepper.
- For garlic aioli: mince 1 garlic clove and place in a small bowl. Add in 2 Tbsp vegan mayo and stir to combine.
- Lightly toast baguettes. Top with garlic aioli, dijon mustard, and fill sandwiches with mushroom and jackfruit filling and onion rounds. Pour au jus in small bowls for dipping. Enjoy!
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: burgers and sandwiches
- Method: stovetop
- Cuisine: American
Did you love these Mushroom and Jackfruit French Dip Sandwiches? I’d love to hear! Leave me a comment below! 🙂
The jackfruit is the perfect combination for this recipe! Definitely recommend it!