Korean BBQ Jackfruit & Brown Rice Jar - 23/11/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Korean BBQ Sauce:

• 6 tbsp soy sauce
• 3 tbsp maple syrup (or agave nectar)
• 3 tbsp rice vinegar
• 2 tbsp gochujang (Korean chili paste)
• 1 tbsp toasted sesame oil
• 1 tbsp grated fresh ginger
• 1 clove garlic, minced
• 1 tbsp cornstarch
• 3 tbsp water

For the Jackfruit Base:

• 2 cans (800g) young jackfruit, drained & shredded
• 1 tbsp olive oil

For the Brown Rice:

• 300g cooked brown rice (50g per jar)

For the Fresh & Pickled Vegetables:

• 1 cup shredded red cabbage
• 1 carrot, julienned
• 1 small cucumber, sliced
• 6 tbsp chopped spring onions

For the Toppings (Add Before Serving):

• 6 tbsp toasted sesame seeds
• 6 tbsp crushed roasted peanuts

For Layering in the Mason Jars:

Bottom Layer (Korean BBQ Sauce - Sweet & Spicy):

• Divide the Korean BBQ sauce evenly among the jars (about 1 tbsp per jar).

Second Layer (Whole Grain Base):

• Add 50g cooked brown rice per jar.

Third Layer (Shredded BBQ Jackfruit):

• Layer in shredded jackfruit.

Fourth Layer (Fresh & Pickled Vegetables):

• Add shredded red cabbage, julienned carrot, sliced cucumber, and chopped spring onions.

Top Layer (Crunchy Toppings - Add Before Serving):

• Toasted sesame seeds and crushed roasted peanuts for texture.

Instructions:

1. Prepare the Korean BBQ Sauce:

   • In a small pan over medium heat, whisk together soy sauce, maple syrup, rice vinegar, gochujang, sesame oil, ginger, garlic, cornstarch, and water.
   • Stir continuously until thickened (about 3 minutes).
   • Let cool before adding to jars.

2. Cook the Brown Rice:

   • Cook brown rice according to package instructions, then let cool before layering.

3. Prepare the Jackfruit:

   • Heat olive oil in a pan over medium heat.
   • Add shredded jackfruit and cook for 5 minutes, stirring occasionally.
   • Pour in half of the BBQ sauce and simmer for 5 more minutes.

4. Chop the Vegetables:

   • Shred red cabbage, julienne carrots, slice cucumber, and chop spring onions.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour Korean BBQ sauce into each jar.
   • Second Layer: Add cooked brown rice.
   • Third Layer: Add shredded BBQ jackfruit.
   • Fourth Layer: Layer in red cabbage, carrot, cucumber, and spring onions.
   • Top Layer: Store toasted sesame seeds and crushed peanuts separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.
• Enjoy cold or microwave for 2–3 minutes for a warm meal.

Cooking Time:

⏱ 35 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~450 kcal
• Protein: ~18g
• Carbohydrates: ~55g
• Fat: ~14g
• Fiber: ~10g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Soy Sauce (1 tbsp): £0.08
• Maple Syrup (½ tbsp): £0.10
• Rice Vinegar (½ tbsp): £0.08
• Gochujang (½ tbsp): £0.15
• Sesame Oil (½ tbsp): £0.12
• Ginger (⅙ tbsp): £0.05
• Garlic (⅙ clove): £0.03
• Cornstarch (½ tsp): £0.02
• Brown Rice (50g): £0.20
• Jackfruit (⅓ can): £0.40
• Red Cabbage (⅙ cup): £0.12
• Carrot (⅙): £0.08
• Cucumber (⅙): £0.10
• Spring Onions (⅙ bunch): £0.08
• Toasted Sesame Seeds (1 tbsp): £0.10
• Crushed Roasted Peanuts (1 tbsp): £0.12

💰 Total Cost per Jar: ~£1.81
💰 Total Cost for 6 Jars: ~£10.86