Jackfruit, a large, bumpy and intimidating piece of produce, is being touted as the next miracle food — low in calories; high in fiber, antioxidants and other good things.

When ripe the flesh is sweet, creamy and aromatic. But when we’re talking miracles, the reference is usually to immature jackfruit, sold sliced or shredded in cans, shelf-stable boxes or refrigerated packages. It’s often used as a vegan meat substitute, and when doused in sauce it does resemble pulled pork in looks and texture (not so much taste, unless you’re very suggestible). I find it to be a lot like artichoke hearts.

Look for jackfruit at natural foods stores (Down to Earth carries several brands). They come plain or seasoned.

I tried both types, in keeping with my plan to make August the month of -free. Last week’s recipe was gluten- free, this week’s is meat-free, next week’s will be carb-free.

One note: Unlike meat substitutes such as tofu, jackfruit has no protein. To add protein, boost these dishes with beans or a whole grain, such as quinoa.

Flavored packaged jackfruit is so heavily seasoned you really could just heat and eat. These peppers are only slightly more ambitious, as you don’t have to worry about seasoning.

Use any vegetables you like in the filling, aiming for about 1-1/2 cups total, mostly for color and texture.

STUFFED PEPPERS WITH JACKFRUIT

By Betty Shimabukuro

• 4 large bell peppers (any color)
• 2 tablespoons water

>> Filling:

• 2 tablespoons olive oil
• 1/2 cup chopped onion
• 1 large clove garlic, minced (about 1 tablespoon)
• 3/4 cup corn kernels
• 3/4 cup shredded carrots
• 1 (10.6-ounce) package seasoned jackfruit (chili-lime, barbecue or Tex-Mex), chopped
• 2 cups cooked rice (or other grain)

Slice 1/2 inch off stem end of bell peppers (see note). Remove seeds and membrane from inside peppers. Add water to microwave-safe dish. Stand peppers in dish. Microwave 5-8 minutes on high, until peppers are soft but still able to hold shape. Drain peppers; set aside.

To make filling: Heat oil in skillet. Saute onion and garlic until softened. Stir in remaining ingredients; toss until heated through.

Fill peppers with filling, packing down firmly. Serves 4.

>> NOTE: Bell pepper caps may be microwaved 3-5 minutes on high and used to cover stuffed peppers, or chop them and add to your filling.

Approximate nutritional information, per pepper, based on Upton’s Naturals brand chili-lime flavored jackfruit): 260 calories, 8 g fat, 1 g saturated fat, no cholesterol, 400 mg sodium, 41 g carbohydrate, 10 g fiber, 12 g sugar, 7 g protein.

THIS RECIPE uses unflavored canned jackfruit. I also tried it with plain packaged jackfruit, which was darker and looked more like beef, but I preferred the canned.

The dish is based on an Irish beef stew made with stout, although I used a Hawaii-brewed coconut porter.

JACKFRUIT STEW WITH COCONUT PORTER

By Betty Shimabukuro

• 2 tablespoons olive oil
• 3 large cloves garlic, minced (about 2 tablespoons)
• 1 onion, chopped (about 1 cup)
• 1 tablespoon rosemary leaves (or 1 teaspoon dried)
• 32 ounces vegetable stock
• 1 cube vegetable bouillon
• 1/4 cup tomato paste
• 1 (12-ounce) can coconut porter (such as Maui Brewing Co.) or other stout or porter
• 2 carrots, sliced (about 2 cups)
• 1 large potato, peeled and cut into 1-inch cubes (about 3 cups)
• 1 (14-ounce) can unseasoned jackfruit, drained and cut into bite-sized pieces
• 1/2 cup peas (thawed if frozen)
• 2 tablespoons cornstarch dissolved in 2 tablespoons water

Heat oil in stockpot over medium-high. Add garlic and onion; saute until softened. Add rosemary; saute until fragrant.

Add stock. Bring to simmer, then stir in bouillon, tomato paste and beer. Return to simmer, then add carrots, potato and jackfruit. Let simmer, uncovered, until potatoes and carrots are tender, about 45 minutes.

Stir in peas. Add cornstarch slurry and stir until thickened. Serves 6.

Approximate nutritional information, per serving: 210 calories, 5 g fat, 1 g saturated fat, no cholesterol, 800 mg sodium, 33 g carbohydrate, 6 g fiber, 7 g sugar, 4 g protein.

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