Seeds of Jackfruit (Jackfruit Seeds): Overview
Jackfruit seeds are the edible seeds found within the jackfruit, a large tropical fruit. They are often discarded but are highly nutritious and versatile in cooking. Jackfruit seeds have a mild flavor and a texture similar to that of chestnuts when cooked. They can be boiled, roasted, or added to various dishes.
Health Benefits of Jackfruit Seeds
- Rich in Nutrients: High in protein, fiber, and essential vitamins and minerals such as magnesium, potassium, and iron.
- Supports Digestive Health: The high fiber content promotes regular bowel movements and improves gut health.
- Boosts Immune System: Contains antioxidants that help strengthen the immune system and combat oxidative stress.
- Regulates Blood Sugar: May help in regulating blood sugar levels due to its low glycemic index and high fiber content.
- Promotes Weight Loss: Low in calories but high in fiber, making them a filling food that aids in weight management.
Nutritional Value of Jackfruit Seeds (per 100g approx.)
- Calories: 160 kcal
- Protein: 4.5 g
- Carbohydrates: 37.3 g
- Dietary Fiber: 1.5 g
- Fats: 0.6 g
- Vitamins: B vitamins (B1, B2, B3, B5, B6)
- Minerals: Magnesium, potassium, phosphorus, and iron
How to Eat Jackfruit Seeds
Jackfruit seeds can be enjoyed in various forms:
- Boiled: Boil the seeds and eat them as a snack or add them to dishes.
- Roasted: Roast the seeds for a crunchy snack.
- In Curries and Stews: Add them to curries, stir-fries, or soups for extra texture and nutrition.
- In Salads: Toss boiled or roasted seeds into salads for added protein.
5 Indian Recipes Using Jackfruit Seeds
1. Jackfruit Seed Curry
Ingredients:
- 1 cup jackfruit seeds (boiled and peeled)
- 2 onions (finely 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. Sauté for a minute.
- Add Tomatoes: Stir in chopped tomatoes and cook until soft.
- Add Jackfruit Seeds: Add boiled jackfruit seeds and garam masala. Mix well and cook for 5-7 minutes.
- Garnish: Garnish with fresh coriander and serve with rice or roti.
2. Jackfruit Seed Stir-Fry
Ingredients:
- 1 cup jackfruit seeds (boiled and sliced)
- 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
- Fresh coriander for garnish
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 Vegetables: Stir in sliced jackfruit seeds, bell pepper, and green chilies. Cook for 5-7 minutes.
- Season: Add salt and mix well. Cook for another 2-3 minutes.
- Garnish: Garnish with fresh coriander and serve hot.
3. Jackfruit Seed Soup
Ingredients:
- 1 cup jackfruit seeds (boiled and halved)
- 1 onion (chopped)
- 2 carrots (chopped)
- 2 cups vegetable broth
- 1 tsp ginger-garlic paste
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
- Sauté Onions: In a pot, heat olive oil and sauté chopped onions until soft.
- Add Vegetables: Add carrots and ginger-garlic paste. Cook for a few minutes.
- Add Broth: Pour in vegetable broth and bring to a boil.
- Add Jackfruit Seeds: Add halved jackfruit seeds and simmer for 15-20 minutes.
- Blend: Blend the soup for a smooth texture (optional) and season with salt and pepper before serving.
4. Jackfruit Seed Idli
Ingredients:
- 1 cup idli batter
- 1/2 cup jackfruit seeds (boiled and mashed)
- 1/2 tsp salt
- 1/4 tsp baking soda
Instructions:
- Mix Ingredients: In a bowl, mix idli batter, mashed jackfruit seeds, salt, and baking soda until well combined.
- Prepare Idli Steamer: Grease idli molds and pour the mixture into them.
- Steam: Steam in an idli steamer for about 10-15 minutes until cooked.
- Serve: Serve hot with chutney or sambar.
5. Jackfruit Seed Chutney
Ingredients:
- 1 cup jackfruit seeds (boiled)
- 2-3 green chilies
- 1/2 cup coconut (grated)
- 1 tsp mustard seeds
- 1 tbsp oil
- Salt to taste
Instructions:
- Blend Ingredients: In a blender, combine boiled jackfruit seeds, green chilies, coconut, and salt. Blend to a smooth paste.
- Prepare Tempering: In a pan, heat oil, add mustard seeds, and let them splutter.
- Combine: Pour the tempering over the chutney and mix well.
- Serve: Serve with dosa, idli, or rice.
5 Non-Indian Recipes Using Jackfruit Seeds
1. Jackfruit Seed Salad
Ingredients:
- 1 cup jackfruit seeds (boiled and halved)
- 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, combine halved jackfruit seeds, cucumber, bell pepper, and olives.
- Make Dressing: In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Dress Salad: Pour the dressing over the salad and toss well.
- Serve: Serve chilled as a healthy side dish.
2. Roasted Jackfruit Seeds
Ingredients:
- 1 cup jackfruit seeds (boiled and peeled)
- 1 tbsp olive oil
- 1 tsp salt
- 1/2 tsp paprika (optional)
Instructions:
- Preheat Oven: Preheat the oven to 180°C (350°F).
- Prepare Seeds: In a bowl, toss boiled jackfruit seeds with olive oil, salt, and paprika.
- Roast Seeds: Spread the seeds on a baking sheet and roast for about 20-25 minutes until golden brown.
- Serve: Let cool and serve as a crunchy snack.
3. Jackfruit Seed Stir-Fry with Vegetables
Ingredients:
- 1 cup jackfruit seeds (boiled and sliced)
- 1 cup mixed vegetables (carrots, bell peppers, etc.)
- 2 tbsp soy sauce
- 1 tsp ginger (minced)
- 1 tbsp sesame oil
Instructions:
- Heat Oil: In a pan, heat sesame oil and add minced ginger.
- Add Vegetables: Stir-fry mixed vegetables until tender.
- Add Jackfruit Seeds: Add sliced jackfruit seeds and soy sauce. Stir well and cook for 5-7 minutes.
- Serve: Serve hot over rice or noodles.
4. Jackfruit Seed Burgers
Ingredients:
- 1 cup jackfruit seeds (boiled and mashed)
- 1/2 cup breadcrumbs
- 1/2 onion (finely chopped)
- 1 egg (or flaxseed egg for vegan)
- Salt and pepper to taste
Instructions:
- Mix Ingredients: In a bowl, combine mashed jackfruit seeds, breadcrumbs, chopped onion, egg, salt, and pepper.
- Form Patties: Shape the mixture into patties.
- Cook Patties: In a skillet, heat oil and cook the patties until golden brown on both sides.
- Serve: Serve on buns with your favorite toppings.
5. Jackfruit Seed Pasta
Ingredients:
- 1 cup jackfruit seeds (boiled and sliced)
- 200g pasta (of choice)
- 2 tbsp olive oil
- 2 cloves garlic (minced)
- 1/2 cup cherry tomatoes (halved)
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Cook Pasta: Boil pasta according to package instructions. Drain and set aside.
- Sauté Garlic: In a pan, heat olive oil and sauté minced garlic until fragrant.
- Add Ingredients: Stir in cherry tomatoes and jackfruit seeds. Cook for 5-7 minutes.
- Combine: Toss in the cooked pasta, season with salt and pepper, and mix well.
- Serve: Garnish with fresh basil and serve hot.
These recipes highlight the versatility of jackfruit seeds, showcasing their potential in both Indian and international cuisines. Enjoy experimenting with this nutritious ingredient!