Looking for a healthy vegan alternative to serve on your BBQ or eat throughout the summer? Look no further than these antioxidant-filled no-lobster rolls from Katy Beskow’s new book, Vegan BBQ.
So far this month, the weather’s been fabulous. But rather than making the most of it down the local lido, loads of us have been holed up at home with stinking summer colds.
If you’re yet to catch it, recovering from a bout or feel like you’re on the brink of developing one, we’ve got just the recipe for you. These no-lobster rolls are a vegan take on the New England classic – perfect for hot afternoon BBQs, or more mellow summer evenings. Instead of lobster, they’re filled with jackfruit, a sweet and meaty alternative that offers a serious nutritional, immunity-supporting punch.
Not only does it contain way more protein than standard fruits, it’s also rich in several kinds of antioxidants, vitamins and minerals. Jackfruit contains high levels of vitamin C (great for supporting immunity), as well as carotenoids (shown to help reduce inflammation) and flavanones (help to lower blood sugar, blood pressure and cholesterol levels). Oh, and thanks to its high levels of potassium and fibre, jackfruit has also been linked to improved heart health.
Chuck chunks on the BBQ (or in a frying pan if it’s raining) and serve with toasted hot dog buns, cool mayo and loads of crispy iceberg lettuce.
Ingredients (serve 4)
Juice and zest of 1 unwaxed lemon (zest finely grated)
1 x 400g (14oz) can of jackfruit, drained and rinsed, broken into small pieces
1 lump vegan butter
4 radishes, finely chopped into half-rounds
1 celery stalk, finely diced
3 rounded tbsp vegan mayonnaise
1 small handful of fresh dill, finely chopped
1 small handful of fresh chives, finely chopped
1 pinch of sea salt
4 hot dog buns
¼ iceberg lettuce, shredded
Few pinches of paprika
If barbecuing, wait until it reaches a medium-high heat. Move some of the charcoal to the side, so part of the grill has indirect heat.
Place a 30cm carbon steel (barbecue safe) pan over the area of indirect heat and gently melt the butter for a few minutes.
Add the lemon zest and stir until fragrant.
Dry the rinsed jackfruit on kitchen paper or a clean cloth. Add the chunks to the pan and cook for five or ten minutes, stirring frequently, until the lemony butter is absorbed and the jackfruit is hot.
Remove the pan from the heat and stir in the radishes, celery, vegan mayonnaise, dill and chives. Squeeze in a little lemon juice and season to taste with sea salt.
Split or pull open the bread buns and toast on the grill until charred.
Load the shredded lettuce and the jackfruit mix into the toasted bread buns, finish with a pinch of paprika and serve warm.
Mix together the radishes, celery, mayonnaise, dill and chives in a bowl up to a day in advance, for a quicker dish
Find this recipe and others in VEGAN BBQ: 70 Delicious Plant-Based Recipes to Cook Outdoors, by Katy Beskow (Quadrille, £16.99).
Photography: Luke Albert
Miranda Larbi is the editor of Strong Women and Strong Women Training Club. A qualified personal trainer and vegan runner, she can usually be found training for the next marathon, seeking out vegan treats or cycling across London on a pond-green Tokyo bike.