Longan Fruit Overview
Longan fruit, also known as Dimocarpus longan, is a tropical fruit native to Southeast Asia. It belongs to the same family as lychee and rambutan and is often called the "dragon's eye" because of its translucent white flesh encasing a black seed that resembles an eyeball. The fruit has a thin, light brown shell that's easy to peel and a juicy, sweet flavor.
Longan is widely consumed fresh, dried, or in processed forms like syrups, teas, and desserts. It's not only a delicious treat but also a healthful addition to your diet.
Health Benefits of Longan Fruit
- Rich in Antioxidants: Contains polyphenols that combat oxidative stress and reduce the risk of chronic diseases.
- Boosts Immunity: High levels of vitamin C support immune function and protect against infections.
- Improves Skin Health: Vitamin C also promotes collagen production, leading to healthy and glowing skin.
- Enhances Sleep Quality: Traditional Chinese medicine uses longan as a natural remedy to calm the mind and improve sleep.
- Supports Digestion: The fruit contains dietary fiber that aids digestion and prevents constipation.
- Promotes Heart Health: Potassium in longan helps regulate blood pressure and maintain cardiovascular health.
- Energy Boost: Longan contains natural sugars like glucose and sucrose, which provide an instant energy boost.
How to Eat Longan Fruit
- Peel: Gently squeeze the fruit until the shell cracks, then peel off the outer shell.
- Remove the Seed: Pop the translucent flesh into your mouth and spit out the seed or carefully remove it using a knife if preparing for a dish.
- Enjoy Fresh: Eat the sweet and juicy flesh as a refreshing snack.
- Add to Dishes: Longan can be used in salads, desserts, teas, or cooked dishes for added sweetness and texture.
- Dried Longan: Soak dried longan in warm water before adding to soups or teas.
Nutritional Value of Longan (Per 100g)
- Calories: 60 kcal
- Carbohydrates: 15g
- Sugars: 13g
- Fiber: 1.1g
- Protein: 1.3g
- Fat: 0.1g
- Vitamin C: 84mg (140% of RDI)
- Calcium: 1mg
- Iron: 0.1mg
- Potassium: 266mg
Taste Profile of Longan Fruit
Longan has a sweet, floral taste with hints of muskiness. The flavor is often compared to lychee but less tart and more delicate. Its juicy, tender flesh and subtle fragrance make it a delightful fruit to enjoy on its own or in recipes.
Step-by-Step Recipe Using Longan
1. Longan Fruit Smoothie
Ingredients:
- 1 cup fresh longan fruit (peeled and deseeded)
- 1 banana (peeled)
- 1/2 cup coconut water or almond milk
- 1 tablespoon honey (optional)
- Ice cubes (optional)
Steps:
- Add the longan fruit, banana, coconut water/almond milk, and honey into a blender.
- Blend until smooth.
- Add ice cubes if desired and blend again.
- Pour into a glass and serve chilled.
5 Indian Recipes Using Longan Fruit
1. Longan Raita
Ingredients:
- 1 cup fresh longan (peeled and chopped)
- 1 cup yogurt
- 1/4 teaspoon roasted cumin powder
- 1/4 teaspoon black salt
- Fresh mint leaves for garnish
Steps:
- Whisk the yogurt until smooth.
- Add chopped longan, roasted cumin powder, and black salt.
- Mix well and garnish with mint leaves.
- Serve chilled as a side dish with biryani or parathas.
2. Longan Chutney
Ingredients:
- 1 cup fresh longan (peeled and deseeded)
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon red chili powder
- 1 tablespoon jaggery
- 1 tablespoon oil
Steps:
- Heat oil in a pan and add mustard seeds.
- Add longan, turmeric, and chili powder.
- Stir in jaggery and cook until the mixture thickens.
- Cool and store in a jar. Serve with dosa or idli.
3. Longan Pulao
Ingredients:
- 1 cup basmati rice (soaked for 30 minutes)
- 1/2 cup fresh longan (peeled and deseeded)
- 1/4 cup cashews
- 1/4 cup raisins
- 2 tablespoons ghee
- 1 cinnamon stick, 2 cloves, 2 cardamoms
Steps:
- Heat ghee in a pan and sauté cashews and raisins. Remove and set aside.
- Add spices, then rice and longan. Sauté for 2 minutes.
- Add water, cover, and cook until rice is done.
- Garnish with fried cashews and raisins before serving.
4. Longan Payasam (Kheer)
Ingredients:
- 1/2 cup longan (peeled and chopped)
- 1/4 cup vermicelli
- 1 liter milk
- 1/4 cup sugar
- 1 tablespoon ghee
- 1/4 teaspoon cardamom powder
Steps:
- Heat ghee and roast vermicelli.
- Add milk and bring to a boil.
- Stir in sugar and longan, cooking until thickened.
- Sprinkle with cardamom powder and serve warm.
5. Longan Coconut Ladoo
Ingredients:
- 1 cup fresh longan (mashed)
- 1 cup grated coconut
- 1/2 cup condensed milk
- 1/4 teaspoon cardamom powder
Steps:
- Mix mashed longan, coconut, and condensed milk in a pan.
- Cook on low heat until the mixture thickens.
- Let it cool, shape into small balls, and roll in grated coconut.
5 Non-Indian Recipes Using Longan Fruit
1. Longan Sorbet
Ingredients:
- 2 cups fresh longan (blended into puree)
- 1/2 cup sugar
- 1 tablespoon lemon juice
Steps:
- Mix longan puree, sugar, and lemon juice.
- Freeze and churn in an ice cream maker.
- Serve as a refreshing dessert.
2. Longan Salad
Ingredients:
- 1 cup fresh longan (peeled and deseeded)
- 1/2 cup mixed greens
- 1/4 cup feta cheese
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
Steps:
- Combine longan, greens, and feta in a bowl.
- Drizzle with olive oil and balsamic vinegar.
- Toss and serve.
3. Longan Pancakes
Ingredients:
- 1 cup pancake batter
- 1/2 cup fresh longan (chopped)
- 1/4 teaspoon cinnamon powder
Steps:
- Fold longan and cinnamon into the pancake batter.
- Cook on a skillet until golden brown.
- Serve with honey or maple syrup.
4. Longan Tart
Ingredients:
- 1 cup fresh longan (peeled and deseeded)
- 1 pre-baked tart shell
- 1/2 cup whipped cream
Steps:
- Fill the tart shell with whipped cream and arrange longan on top.
- Chill and serve as a dessert.
5. Longan Mojito
Ingredients:
- 1/2 cup longan (mashed)
- 1/2 lime (sliced)
- 6 mint leaves
- 1 cup soda water
Steps:
- Muddle mint and lime in a glass.
- Add mashed longan and top with soda.
- Serve with ice.
These recipes highlight Longan's versatility in both Indian and non-Indian cuisines!