Jackfruit in Vegan Gravy with Vegetables and Rice 🌱🍛

🧺 Ingredients

Servings: 3

🍈 Jackfruit – 200 g

🍚 Echigo rice – 200 g (cooked)

🍄 Mushrooms – 6 pcs

🥕 Carrot – 1 pc

🧅 Onion – 1 pc

🧄 Garlic – 2 cloves

🍅 Tomato paste – 1 tsp

🌾 Low-protein flour  – 1 tbsp

(for thickening)

🥄 Dijon mustard – 1 tsp

🥄 Balsamic vinegar – 2 tbsp

🥄 Soy sauce – 1 tbsp

💧 Water – 2 cups (approx. 400 ml)

🍃 Bay leaf – 1 pc

🧂 Salt and black pepper 

🫒 Olive oil or 🧈 Butter

🍬 Sugar – 1 tsp

🍽️ Phe per serving

• Whole recipe: ≈ 305 mg Phe

• 3 servings:➡️ ≈ 100–105 mg Phe per serving

  (305 ÷ 3 ≈ 102 mg)

  
  

🧮 Phenylalanine (Phe) Calculation

Jackfruit with Vegan Gravy and Rice

(3 servings)

📊 Clear overview – whole recipe

Ingredient	Amount	Phe (mg)
🍈 Jackfruit	200 g	120 mg
🍚 Echigo rice	200 g	30 mg
🍄 Mushrooms	approx. 150 g (6 pcs)	45 mg
🥕 Carrot	approx. 70 g (1 pc)	35 mg
🧅 Onion	approx. 100 g (1 pc)	30 mg
🌾 Flour (thickening)	1 tbsp (~10 g)	35 mg
🍅 Tomato paste	1 tsp	5 mg
🧄 Garlic	2 cloves	5 mg
🥄 Other ingredients*	–	negligible
TOTAL (whole recipe)		≈ 305 mg Phe

* mustard, balsamic vinegar, soy sauce, sugar, oil, butter, bay leaf, salt, pepper

👩‍🍳 Instructions

1. 🥕🧅🍄 Finely chop the onion, carrot, and mushrooms. Sauté them in a little oil for 5–8 minutes, then season with salt.

2. 🌾🍅 Add the flour and tomato paste and stir briefly.

3. 🥄🧄🍃 Add the mustard, garlic, soy sauce, bay leaf, balsamic vinegar, sugar, and pour in the water.

4. 🍲 Cook for about 15 minutes, until the vegetables are tender and the sauce thickens.

5. 🍈🧈 In a separate pan, sauté the jackfruit in butter or olive oil for 8–10 minutes, then add it to the sauce and cook together for another 5–10 minutes.

6. 🍚 Cook the Echigo rice according to the package instructions.

   
   
   

   

   

   

   

7. 🥣 If desired, you can strain the sauce for a smoother texture. Serve with rice, vegetables, and jackfruit.

8. Serve and Enjoy 💚