AmericanBowl

Smoky Pulled Jack Bowl

Smoky BBQ-glazed pulled jackfruit and black beans over lemon barley and wilted kale, with a tangy yogurt-mustard drizzle.

Eat nowMake-aheadContains gluten, mustard, soy
Hands-on25 minTotal time30 minEnergy685 kcalProtein33g
Recipe details
PortableHeartyKitchen project

Equipment: Hob

Keep chilled after cooking

Smoky Pulled Jack Bowl
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Main

Barley

Greens

Drizzle

Now we make

Method

Do the night before

  1. 1
    Defrost 180g cooked black beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

25 min hands-on 30 min altogether
  1. 2
    Drain 240g drained young, tinned in brine jackfruit well; it will be shredded with two forks as it softens in the pan
    πŸ– 1 min
  2. 3
    Heat Β½ tbsp olive oil, add jackfruit and black beans with 1ΒΎ tbsp tomato paste, 1ΒΌ tbsp apple cider vinegar, Β½ tbsp maple syrup, Β½ tbsp soy sauce, 1ΒΌ tsp smoked paprika, Β½ tsp garlic powder and 480ml House Veggie Broth. Simmer 12-15 minutes, using two forks to shred jackfruit as it softens, until the sauce clings and caramelises slightly
    πŸ– 15 min
  3. 4
    Simmer 48g dry pearl barley in 120ml House Veggie Broth for 10-12 mins until fluffy, stir in ΒΌ lemon zest, Β½ spring onion
    πŸ– 2 minπŸ’€ 10 min unattended
  4. 5
    Heat ΒΌ tbsp olive oil, add 1 clove garlic, saute 90g kale until wilted, season with salt and 18ml lemon juice
    πŸ– 5 min
  5. 6
    Mix 3Β½ tbsp soy yogurt, 18ml lemon juice and 1ΒΌ tsp mustard into a drizzle
    πŸ– 1 min
  6. 7
    Layer bowl with barley, add greens, drizzle over the yogurt-mustard sauce, then pile on the pulled jackfruit and black beans
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KVitamin CFibre
Lower inCholine

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

685kcal

33%
Top contributors
Black Beans Β· 26%Pearl Barley Β· 21%Olive Oil Β· 13%
19% cal

Protein

32.7g

52%
Top contributors
Black Beans Β· 49%Pearl Barley Β· 15%Kale Β· 8%
57% cal

Carbs

97.5g

Top contributors
Black Beans Β· 32%Pearl Barley Β· 28%Jackfruit Β· 16%
24% cal

Fat

18.3g

26%
Top contributors
Olive Oil Β· 55%Mustard Β· 15%Kale Β· 7%

Small numbers, big impact

Everyday essentials

Fibre35.53g
121%
Top contributors
Black Beans Β· 44%Pearl Barley Β· 21%Jackfruit Β· 13%
Vitamin B120.00ΞΌg
0%
Vitamin D0.82ΞΌg
5%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron10.42mg
58%
Top contributors
Black Beans Β· 36%Kale Β· 14%Jackfruit Β· 12%
Zinc4.92mg
45%
Top contributors
Black Beans Β· 41%Pearl Barley Β· 21%Jackfruit Β· 10%
Calcium546.58mg
55%
Top contributors
Kale Β· 42%Soy Yogurt Β· 15%House Veggie Broth Β· 11%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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