Jackfruit: All you want to know about new super food that has taken West by storm

Hyderabad: Love them or hate them, jackfruit is now considered a superfood in the USA and many parts of Europe. India and the Far East always knew what a good thing this fruit happens to be. Raw Jackfruit Biryani is a very popular delicacy in the states of Telangana and Andhra Pradesh.

From a nutritious snack to a meat substitute for vegetarians, jackfruit is India’s superfood with endless potential.

Large green fruit

Jackfruit, or Artocarpus heterophyllus, is a large green fruit with a spiky exterior and a host of benefits. While many enjoy eating raw jackfruit cooked in a curry or as a snack, few realize that jackfruit is more than a locally grown treat. It’s a powerhouse of nutrition, a sustainable crop, and very popular all over the world with vegans.

Staple food in many Indian States

Native to India, the jackfruit is the largest tree-borne fruit in the world, sometimes weighing up to 50 kilograms. In states like Kerala, Karnataka, West Bengal, and Tamil Nadu, it has been a staple food for centuries, known locally as kathal in the North and chakka in Kerala.

Great Nutritional Value

Jackfruit is rich in fibre, vitamins, and antioxidants. Its vitamin C and potassium content keep one nourished and hydrated.

Can solve the Global food Shortages

Easy-to-grow jackfruit could be the solution to food shortages. Unlike crops like rice and wheat, which are water-intensive, jackfruit trees thrive in dry conditions with not much care. They require very little fertilizer and are high-yielding, making them an excellent alternative in regions facing extreme weather conditions.

Cans and ready meals

Despite being the world’s largest jackfruit producer, India sees more than half of its harvest go to waste due to limited processing and storage. In recent years, however, startups have turned jackfruit into ready-to-cook meals and even chips; flour is made from its seeds. It is also being canned and frozen for exporting abroad.

Global Sensation

Jackfruit’s meaty texture has made it a global sensation in vegan plant-based diets. In Western countries, it is used as a substitute for pulled meat in burgers, tacos, and curries. USA and UK companies are marketing this fruit in a very big way.

Traditional Dishes

In India, home cooks use the raw fruit to make curries, biryanis, kebabs, and the ripe fruit is used in innovative desserts and ice-creams. Beyond these, traditional preparations like jackfruit pickle in Kerala and jackfruit seed curries in Karnataka and Maharashtra are also widely enjoyed. The seeds, rich in protein and fiber, are often roasted, boiled, or added to stir-fries, making them very nutritious.

Once grown in gardens, it is now finding its way into supply chains, with startups and cooperatives. Ready-to-cook meals and jackfruit flour are already a big hit in the global markets, allowing local growers an opportunity to turn surplus produce into regular income.

Here is my go-to recipe to make raw jackfruit Curry.

Jackfruit Curry

250 grams raw jackfruit or kathal, peeled and cut into pieces

Half a teaspoon of turmeric powder

¼ teaspoon salt

water as required for pressure cooking the jackfruit

For Curry paste

1 large onion or ¾ cup chopped onions

1 to 2 tablespoons of water if required while grinding onions

For tomato masala paste

¾ cup chopped tomatoes

1 inch ginger or 2 teaspoons roughly chopped ginger

8 to 10 garlic cloves – small-sized, or 2 teaspoons roughly chopped garlic

1 tablespoon mint leaves

2 tablespoons chopped coriander leaves for the jackfruit curry

2 tablespoons oil

½ teaspoon shahi jeera (caraway seeds)

1 piece of cinnamon

4 cardamoms

4 cloves

1 small to medium tejpatta (indian bay leaf)

¼ teaspoon turmeric powder

1 teaspoon Kashmiri Chilli Powder

1 teaspoon Coriander Powder (ground coriander)

3 tablespoons Curd, whisked

1 cup water

½ teaspoon Garam Masala

2 tablespoons chopped coriander leaves (cilantro leaves)

salt as required

Method

Pressure cooking jackfruit

Add the jackfruit pieces to a pressure cooker. Add turmeric powder and ¼ teaspoon salt, and just enough water which just about cover the jackfruit pieces. Pressure cook it for 3 whistles on medium flame. Remove the lid, drain all the water, and keep the cooked jackfruit pieces aside.

Preparing onion paste

While the jackfruit is being pressure-cooked, you can prepare the gravy. Add ¾ cup chopped onions to a grinder jar. Grind to a smooth paste. Remove and keep aside in a bowl.

Preparing tomato paste

In the same jar, add ¾ cup chopped tomatoes. Also add 2 teaspoons roughly chopped ginger, 2 teaspoons roughly chopped garlic, 1 tablespoon mint leaves, and 2 tablespoons chopped coriander leaves. Grind to a smooth paste. Keep aside.

Making jackfruit curry

Heat 2 tablespoons of oil in a pan. Add ½ teaspoon shah jeera, cinnamon, 4 green cardamoms, 4 cloves, and tejpatta. Add the ground onion paste. Saute the onion paste till it becomes light golden. Then the tomato paste. Mix well. Cook on a low flame and stir often. Add ¼ teaspoon turmeric powder, 1 teaspoon Kashmiri red chilli powder, and 1 teaspoon coriander powder and stir for a minute.

Keep the flame on low. Add 3 tablespoons of beaten curd and mix it well. Cook on a low to medium-low flame, till you see oil releasing from the sides.

Add 1 cup water, mix very well, and add salt as per taste.

Bring the curry to a simmer. Once the curry starts bubbling and it looks cooked, add the cooked jackfruit. Mix well. Cover the pan with a lid and simmer for 10 minutes.

Sprinkle ½ teaspoon garam masala powder. Switch off the flame and add 2 to 3 tablespoons chopped coriander leaves.

Serve jackfruit curry with steamed rice or chapatis.