Mu Shu Jackfruit Lettuce Wraps

Recipe from the Fat Free Vegan Kitchen

Photo from Fat Free Vegan Kitchen


  • 1 small onion, diced
  • 3 to 4 cloves garlic, minced
  • 1 teaspoon minced ginger root
  • 1 20-ounce can young green jackfruit in water or brine (not syrup), well drained and pieces coarsely chopped
  • 1/2 cup vegetable broth
  • 2 tablespoons soy sauce (or wheat-free tamari)
  • 1 tablespoon hoisin sauce
  • 2 cups shredded cabbage
  • 1/2 cup slivered baby carrots
  • 4 to 5 mushrooms, stemmed and sliced (about 5 ounces)
  • 4 green onions, sliced
  • 1 teaspoon dark sesame oil (optional)
  • Lettuce leaves for wrapping


  1. In a medium-sized saucepan, saute the onion until it softens (add a splash of water or broth if it begins to stick). Add the garlic and ginger root and cook for another minute.
  2. Add the chopped jackfruit, vegetable broth, soy sauce, and hoisin sauce to the pan. Bring to a simmer, cover, and cook on low until jackfruit softens and begins to shred when you press on it with the edge of a spoon (about 20-30 minutes).
  3. Gently “encourage” the larger pieces to fall apart. Then add the remaining ingredients (except lettuce), cover, and simmer until the mushrooms exude their juices, about 5 minutes.
  4. Serve in lettuce cups with sriracha or extra hoisin sauce. May be eaten warm or cold.


Nutrition Information

  • Serving size: 1/4 of recipe
  • Calories: 97
  • Fat: 3g
  • Carbohydrates: 12.7g
  • Sugar: 5.5g
  • Sodium:1063.3mg
  • Fiber: 3.1g
  • Protein: 4.2g