Raw Jackfruit Pieces : Overview
Raw jackfruit, also known as unripe jackfruit or green jackfruit, is a versatile fruit that is widely used in various cuisines, especially in Asian dishes. It has a fibrous texture and a mild flavor, making it a great meat substitute in vegetarian and vegan recipes.
Health Benefits of Raw Jackfruit
- Rich in Nutrients: Raw jackfruit is low in calories but high in vitamins and minerals, including vitamin C, potassium, and dietary fiber.
- Supports Digestion: The high fiber content aids digestion and helps in maintaining a healthy gut.
- Boosts Immune System: Rich in antioxidants and vitamin C, raw jackfruit helps strengthen the immune system.
- May Aid in Weight Management: Low in calories and high in fiber, it promotes a feeling of fullness and helps in weight management.
- Potential Blood Sugar Regulation: The fiber in raw jackfruit may help in regulating blood sugar levels.
Nutritional Value of Raw Jackfruit (per 100g approx.)
- Calories: 95 kcal
- Protein: 1.7 g
- Carbohydrates: 23.2 g
- Dietary Fiber: 1.5 g
- Fats: 0.6 g
- Vitamins: Vitamin A, C, and several B vitamins
- Minerals: Potassium, magnesium, and manganese
How to Eat Raw Jackfruit
Raw jackfruit can be cooked in various ways, including boiling, steaming, or sautéing. It is commonly used in curries, stir-fries, salads, and as a filling for sandwiches and wraps. The fibrous texture makes it an excellent meat substitute in many dishes.
5 Indian Recipes Using Raw Jackfruit
1. Jackfruit Curry (Kadgi Gassi)
Ingredients:
- 2 cups raw jackfruit pieces (cut into chunks)
- 1 onion (chopped)
- 2 tomatoes (chopped)
- 1 tsp ginger-garlic paste
- 1 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp garam masala
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Heat Oil: In a pan, heat oil and sauté chopped onions until golden brown.
- Add Spices: Add ginger-garlic paste, turmeric, red chili powder, and salt. Cook for 1-2 minutes.
- Add Tomatoes: Stir in chopped tomatoes and cook until soft.
- Add Jackfruit: Add raw jackfruit pieces, mix well, and cook for about 10 minutes.
- Finish Curry: Add garam masala, adjust salt, and cook for another 5 minutes. Garnish with fresh coriander and serve with rice or chapati.
2. Jackfruit Stir-Fry
Ingredients:
- 2 cups raw jackfruit pieces (cut into thin strips)
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 2 green chilies (slit)
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- Salt to taste
- 2 tbsp oil
Instructions:
- Heat Oil: In a pan, heat oil and add mustard and cumin seeds. Let them splutter.
- Add Onions: Add sliced onions and sauté until translucent.
- Add Jackfruit: Stir in jackfruit strips and green chilies. Cook for about 10-15 minutes until tender.
- Add Bell Pepper: Mix in sliced bell pepper and cook for another 5 minutes. Season with salt.
- Serve: Serve hot as a side dish.
3. Jackfruit Tikka
Ingredients:
- 2 cups raw jackfruit pieces (cubed)
- 1 cup yogurt
- 1 tsp ginger-garlic paste
- 1 tsp garam masala
- 1 tsp turmeric powder
- 1 tsp red chili powder
- Salt to taste
- Skewers
Instructions:
- Marinate Jackfruit: In a bowl, mix yogurt, ginger-garlic paste, garam masala, turmeric, red chili powder, and salt. Add cubed jackfruit and marinate for at least 1 hour.
- Preheat Oven: Preheat the oven to 200°C (400°F).
- Skewer Jackfruit: Thread marinated jackfruit onto skewers.
- Bake: Place skewers on a baking tray and bake for 20-25 minutes until cooked and slightly charred.
- Serve: Serve hot with mint chutney.
4. Jackfruit Biryani
Ingredients:
- 2 cups raw jackfruit pieces (cubed)
- 2 cups basmati rice
- 1 onion (sliced)
- 2 tomatoes (chopped)
- 1 tsp ginger-garlic paste
- 1 tsp garam masala
- 1 tsp turmeric powder
- 1 tsp red chili powder
- Salt to taste
- 2 tbsp oil
- 4 cups water
- Fresh mint and coriander for garnish
Instructions:
- Sauté Onions: In a large pot, heat oil and sauté sliced onions until golden brown.
- Add Spices: Stir in ginger-garlic paste, tomatoes, turmeric, red chili powder, and salt. Cook for a few minutes.
- Add Jackfruit: Add cubed jackfruit and garam masala. Cook for 10 minutes.
- Add Rice and Water: Add rinsed basmati rice and water. Bring to a boil, then reduce heat, cover, and cook until rice is done.
- Garnish: Fluff the biryani and garnish with fresh mint and coriander before serving.
5. Jackfruit Kootu
Ingredients:
- 2 cups raw jackfruit pieces (cubed)
- 1/2 cup split yellow moong dal
- 1 onion (chopped)
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 2 green chilies (slit)
- 1 tsp turmeric powder
- Salt to taste
- 2 tbsp oil
- Fresh coconut (grated, optional)
Instructions:
- Cook Moong Dal: In a pot, cook moong dal with turmeric powder and salt until soft. Set aside.
- Sauté Onions: In another pan, heat oil and add mustard and cumin seeds. Let them splutter, then add chopped onions and green chilies. Sauté until onions are soft.
- Add Jackfruit: Stir in jackfruit pieces and cook for about 10-15 minutes until tender.
- Combine: Add cooked moong dal to the jackfruit mixture and mix well. Adjust salt.
- Serve: Garnish with grated coconut (if using) and serve with rice.
5 Non-Indian Recipes Using Raw Jackfruit
1. Jackfruit Tacos
Ingredients:
- 2 cups raw jackfruit pieces (shredded)
- 1 tbsp olive oil
- 1 tsp taco seasoning
- Salt to taste
- Corn tortillas
- Toppings: avocado, salsa, cilantro
Instructions:
- Sauté Jackfruit: In a pan, heat olive oil and add shredded jackfruit. Season with taco seasoning and salt. Cook for about 10 minutes.
- Prepare Tacos: Warm corn tortillas in a separate pan.
- Assemble Tacos: Fill each tortilla with cooked jackfruit and top with avocado, salsa, and cilantro.
- Serve: Serve immediately.
2. Jackfruit Stir-Fry with Noodles
Ingredients:
- 2 cups raw jackfruit pieces (shredded)
- 200g noodles (of choice)
- 1 cup mixed vegetables (bell pepper, broccoli, etc.)
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 2 cloves garlic (minced)
Instructions:
- Cook Noodles: Boil noodles according to package instructions. Drain and set aside.
- Sauté Garlic: In a pan, heat sesame oil and sauté minced garlic until fragrant.
- Add Vegetables: Add mixed vegetables and shredded jackfruit. Stir-fry for 5-7 minutes.
- Add Noodles: Toss in cooked noodles and soy sauce. Mix well and cook for another 2-3 minutes.
- Serve: Serve hot.
3. Jackfruit Salad
Ingredients:
- 2 cups raw jackfruit pieces (boiled and chopped)
- 1 cucumber (diced)
- 1 bell pepper (diced)
- 1/4 cup olives (sliced)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Combine Ingredients: In a bowl, mix chopped jackfruit, cucumber, bell pepper, and olives.
- Make Dressing: Whisk together olive oil, lemon juice, salt, and pepper in a separate bowl.
- Dress Salad: Pour the dressing over the salad and toss well.
- Serve: Serve chilled as a healthy side dish.
4. Jackfruit Burger
Ingredients:
- 2 cups raw jackfruit pieces (shredded)
- 1/2 cup breadcrumbs
- 1 egg (or flax egg for vegan)
- 1 tsp paprika
- Salt and pepper to taste
- Burger buns
- Lettuce and tomato for serving
Instructions:
- Mix Ingredients: In a bowl, combine shredded jackfruit, breadcrumbs, egg, paprika, salt, and pepper.
- Form Patties: Shape the mixture into burger patties.
- Cook Patties: Heat a pan with oil and cook the patties for about 4-5 minutes on each side until golden brown.
- Assemble Burgers: Place cooked patties on burger buns and top with lettuce and tomato.
- Serve: Serve with fries or a side salad.
5. Jackfruit Smoothie
Ingredients:
- 1 cup raw jackfruit pieces (frozen or fresh)
- 1 banana
- 1 cup almond milk (or any milk)
- 1 tbsp honey (optional)
- Ice cubes (optional)
Instructions:
- Blend Ingredients: In a blender, combine jackfruit pieces, banana, almond milk, and honey.
- Add Ice: If desired, add ice cubes and blend until smooth.
- Serve: Pour into glasses and enjoy as a refreshing drink.
These recipes showcase the versatility of raw jackfruit and provide delicious ways to incorporate this nutritious ingredient into both Indian and non-Indian cuisines. Enjoy your cooking!