Tofu and Jackfruit: The Perfect Pair for Protein and Texture

Plant-based eating is all about striking the right balance between nutrition and texture, and tofu and jackfruit offer the ultimate duo. Tofu is prized for its high protein content, while young jackfruit’s fibrous, meaty texture makes it a popular substitute for pulled pork or shredded chicken. When paired, they create delicious, satisfying dishes that deliver on taste, nutrition, and variety.

In this blog, we’ll explore how to maximise the potential of tofu and young jackfruit, provide tips for preparation, and highlight their sustainability benefits.

1. Why Tofu and Jackfruit Work Together

Nutritional Balance

• Tofu: A complete protein, tofu contains all nine essential amino acids. It’s also a rich source of calcium, magnesium, and iron.

• Young Green Jackfruit: The nutritional information in this blog refers to young jackfruit in brine or water, not ripe jackfruit. Young jackfruit is low in protein but high in dietary fibre, making it a great textural complement to tofu’s creaminess or firmness.

2. Preparing Tofu and Jackfruit

How to Prepare Tofu

Proper tofu preparation enhances its flavour absorption and texture.

• Pressing Tofu:

  • Place firm or extra-firm tofu on a plate lined with a clean kitchen towel.

  • Cover with another towel and place a heavy object (like a cast iron skillet) on top.

  • Let it sit for 15–30 minutes to remove excess water, which improves texture and helps tofu absorb marinades better.

• Freezing Tofu:

  • For a spongier, meatier texture, freeze tofu overnight and thaw it before pressing.

How to Prepare Young Jackfruit

• Rinse and Drain: Rinse canned young jackfruit to remove brine or water.

• Shred: Use your hands or a fork to shred the jackfruit into fibrous pieces. Remove any hard seeds or tough core pieces for better texture.

• Marinate: Young jackfruit absorbs sauces and marinades well. Toss it in your chosen seasoning blend and let it sit for at least 10 minutes before cooking.

3. Cooking Tofu and Jackfruit Together

A. BBQ Tofu and Jackfruit Sliders

• Why It Works: Jackfruit’s pulled-pork texture and tofu’s firm bite create a hearty, flavourful filling.

• How to Make It:

  • Shred young jackfruit and marinate it with BBQ sauce. Sauté until caramelised.

  • Slice tofu into thin slabs, season with smoked paprika and pepper, and bake until crispy.

  • Layer both on slider buns with coleslaw for a perfect balance of texture and flavour.

B. Tofu and Jackfruit Stir-Fry

• Why It Works: Tofu provides protein, while jackfruit adds a unique chewy texture.

• How to Make It:

  • Stir-fry cubes of pressed tofu in sesame oil until golden. Remove from the pan.

  • Sauté shredded jackfruit with ginger, garlic, and soy sauce, then toss in stir-fried vegetables.

  • Return the tofu to the pan, toss everything together, and serve with rice or noodles.

C. Spicy Tofu and Jackfruit Curry

• Why It Works: Tofu soaks up the creamy curry sauce, while jackfruit mimics the texture of shredded meat.

• How to Make It:

  • Cook onions, garlic, and curry spices in coconut oil. Add cubed tofu, jackfruit, and coconut milk.

  • Simmer until the jackfruit absorbs the flavours, and serve with basmati rice.

4. Sustainability of Tofu and Jackfruit

Tofu:

• Sourcing Considerations: While tofu has a smaller environmental footprint than meat, sourcing non-GMO soy and supporting sustainable farming practices can further reduce its environmental impact.

• Water Use: Producing tofu requires around 600–700 litres of water per kilogram, far less than the water used in meat production.

Jackfruit:

• Low-Impact Crop: Jackfruit grows abundantly in tropical regions with minimal maintenance, often without chemical fertilisers or pesticides.

• Supporting Local Farmers: Choosing jackfruit sourced directly from small-scale farmers in countries like India, Thailand, or Indonesia helps support local economies.

By combining tofu and jackfruit, you create meals that are not only delicious but also sustainable.

5. Addressing Potential Allergens and Considerations

• Tofu and Soy Allergies: Tofu is made from soy, one of the top allergens. Those with soy allergies should avoid tofu or opt for soy-free alternatives like chickpea tofu.

• Jackfruit and Latex Sensitivity: People with latex allergies may experience cross-reactivity with jackfruit. If you have a latex allergy, introduce jackfruit into your diet cautiously.

6. Tips for Experimentation

• Experiment with Marinades: Use bold spices and sauces for both tofu and jackfruit to maximise flavour. Think BBQ sauce, teriyaki, or curry blends.

• Vary Cooking Methods:

  • Grill tofu and jackfruit for smoky, charred flavours.

  • Bake jackfruit for a drier texture, perfect for tacos.

  • Pan-fry tofu for crispy edges in stir-fries.

• Mix Textures: Combine crispy tofu with tender jackfruit for dynamic textures in your dishes.

Conclusion

Tofu and young jackfruit are a winning combination for anyone seeking the perfect balance of protein and texture in plant-based cooking. Tofu provides essential nutrients like protein and calcium, while jackfruit’s meat-like texture satisfies cravings for hearty, meaty dishes. Together, they offer endless culinary possibilities—from tacos to curries to BBQ sliders—all while being environmentally friendly.

By understanding how to prepare and cook these ingredients, you can transform them into show-stopping meals that delight your taste buds and support sustainable eating. So why not give this dynamic duo a try in your kitchen today?