Low FODMAP jackfruit tacos
Ingredients
For the spice mix:
- 1 tsp chilli powder (not American style chilli powder mix, pure 100% chilli, see notes)
- 6 tsp regular paprika (see notes) or 1/2 regular and 1/2 smoked
- 3-4 tsp cumin powder
- 1 tsp dried oregano
- 2 tsp dried coriander seed (optional)
- 2 tsp fine salt
- 1/2 tsp asafoetida powder (optional, see notes)
- 1/2 tsp white sugar
- 1 tsp tajin (optional but highly recommended, see notes)
For the jackfruit tacos:
- 80-100ml neutral oil (see notes)
- 40g (2 Aus tablespoons) tomato paste (2 1/2 US, Canadian, NZ tablespoons)
- 3-4 Aus tablespoons spice mix, above (4-5 US, Canadian, NZ teaspoons)
- 2 X 400g cans of young jackfruit, drained (approximately 500g)
- seasoning, to taste
To finish:
- corn tortillas
- Low FODMAP pico de gallo (see notes for recipe link)
- Cheese of choice (see body of post)
Instructions
To make the spice mix:
- Combine all ingredients in a small bowl. It won't be particularly spicy, but you can add more later (and the pico de gallo uses jalapeños).
To make the jackfruit taco mince:
- Heat the oil in a skillet or large pan over a medium heat. Once warmed, add the spice mix and stir to bloom the spices in the oil. After about a minute, add tomato paste and the jackfruit and stir to coat. Add more spice mix if necessary.
- You can cook the jackfruit for as long as you like. I like to get some charred spots on mine, but that's optional. Add a splash of water any time you feel like it's drying out.
- Once you're happy, take the skillet off the heat and decant the jackfruit mixture. Return to the heat with a splash of oil and add the tortillas, 2-3 at a time. You can also fry them in a little more spice mix for colour and extra flavour. Cook each tortilla for 2-3 minutes or until soft and flexible.
- Serve each tortilla with a spoonful of jackfruit taco mince and a spoonful of low FODMAP pico de gallo. Top with your cheese of choice.
Notes
- This spice mix uses teaspoons only because I use Australian measures. An Australian teaspoon is very close in size to American, Canadian and New Zealand teaspoons, so this recipe can easily be used internationally.
- British teaspoons are 5.9ml, which is larger than the average 5ml for other countries. You can use slightly less per tsp, or just use the 5.9ml worth for a slightly higher yield.
- This recipe uses 100% pure chilli powder. In American, chilli powder often has other added ingredients, including onion and garlic powder. Cayenne might be the closest readily available option in America
- For a milder taco seasoning, use less chilli and use a milder variety, like Kashmiri chilli powder. Personally, I use 1 teaspoon Kashmiri chilli. You can always add more chilli to the finished dish, but you can’t take it out.
- My recipe uses more paprika than most. This is because the taste of smoked paprika really adds a lot to vegetarian and vegan dishes, but also so that you can adjust the chilli content up or down as your spice preferences allow.
- However, Monash has recently (as of May 2024) updated the entry for smoked paprika on their app. Smoked paprika contains moderate amounts of fructose in 5g serves, which is approximately 2 1/2 teaspoons. I recommend either using half regular and half smoked paprika or all regular paprika and some liquid smoke, if you have it. This is of particular importance if you malabsorb fructose and/or you intend to serve the tacos with a higher fructose ingredients (like tomatoes).
- Tajin is optional but it has citric acid, which really brings a fresh vibrancy to the seasoning. If you don’t have tajin but you do have citric acid or amchoor powder, use a pinch of either, to taste. If not, no worries. It will still taste good.
- If you use larger flour tortillas, you'll probably need to double both the spice mixture and the jackfruit mixture. The jackfruit makes enough for 9-10 tablespoons in small corn tortillas.
- Click here for the low FODMAP pico de gallo recipe.
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