A smoky, fibre‑rich, plant‑powered taco night hero
These Jackfruit Soft Tacos, created by our daughter Louise, bring together everything people love about a great taco night — bold flavour, satisfying texture, and vibrant whole‑food ingredients — while keeping the dish completely plant‑based and deeply nourishing. Young jackfruit mimics the tender pull of slow‑cooked meat, soaking up the smoky heat of chipotle, cumin, garlic, and tomatoes. Pressure‑cooking transforms it into a rich, saucy, melt‑in‑your‑mouth filling that feels indulgent yet sits lightly on the body.
The homemade refried black beans add a creamy, grounding layer of plant protein and gut‑loving fibre. Using both drained and undrained beans creates a naturally thick, velvety texture without oil, while onions and garlic powder build savoury depth. Spread the beans onto warm red‑lentil flatbreads or soft tortillas; they act as the perfect base for the smoky jackfruit, helping each bite feel hearty and balanced.
Health Benefits
This recipe is built on whole‑food ingredients that support long‑term wellbeing:
- Jackfruit is naturally low in fat and rich in prebiotic fibre, supporting digestion and steady energy. Its potassium content helps maintain healthy blood pressure.
- Black beans deliver a powerful combination of plant protein, resistant starch, and soluble fibre — all essential for gut health, blood‑sugar balance, and satiety.
- Chipotle, garlic, and cumin bring anti‑inflammatory and antioxidant compounds that support immune function and metabolic health.
- Red lentil flatbreads (if used) add extra iron, folate, and protein, making the meal even more nutrient‑dense.
- No added oils keep the dish heart‑friendly while still deeply flavourful thanks to spices, aromatics, and slow infusion of heat.
Why this recipe works
Every component is simple, affordable, and pantry‑friendly — yet when layered together, the result is restaurant‑level flavour. The contrast of creamy beans, smoky jackfruit, fresh lime, and optional coriander creates a taco that feels both comforting and vibrant. Add coleslaw or salsa for crunch and brightness, and you’ve got a meal that satisfies everyone at the table, plant‑based or not.
Jackfruit Soft Tacos with homemade refried beans
Equipment
- 1 Pressure cooker
Ingredients
Pulled Jackfruit taco mix
- 1 can crushed tomatoes
- 1 100g can chipotle peppers in adobo sauce I used the La Morena brand
- 1 tsp cumin
- 1½ cups vegetable stock
- 2 cans young jackfruit drain and pull apart
- ½ brown onion diced
- 2 cloves garlic minced
Refried beans
- ½ brown onion diced
- 1 can black bean drained
- 1 can black bean not drained
- 1 tsp garlic powder
Soft taco shell
Instructions
Refried Beans method
- In a pot, saute the onion in a little stock until translucent.
- Add in the drained and non drained cans of black bean and the garlic powder. Simmer to heat through.
- Remove from heat then either mash with a cup or use an emersion blender until combined to your preference. Set aside.
Pulled Jackfruit taco mix method
- In a bowl combine the chipotle with the crushed tomatoes and cumin. Mix together with a fork.
- In the pressure cooker, add a small amount of the stock with the onion and garlic, saute until the onion is translucent.
- Add in jackfruit and chipotle mix and the rest of the stock. Stir through then pressure cook for 45 minutes.
To serve
- Heat on a flat pan the red lentil flat bread or store brought torillas so that they are softed.
- Spread a layer of the refrired beans over the flatbread.
- Next, place the pulled jackfruit mix down the centre of the flatbread. Top with lime juice and optional coriander (cilantro).
- Serve while hot.
Notes
- Add coleslaw to the tacos or serve them to the side.
- Add salsa to the top.
