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Chips to smoothie: 7 must-try jackfruit recipes

Jackfruit has interesting flavours, making it a must-add ingredient in dishes. Here are some jackfruit recipes you can try at home.
Jackfruit recipes you must try. Image courtesy: Freepik
Natalia Ningthoujam Published: 24 Jun 2024, 08:59 am IST
Preparation Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Serves 2
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Jackfruit (Artocarpus heterophyllus) is a fruit native to South and Southeast Asia. The big fruit has a spiky, green exterior and a fibrous, starchy interior. When ripe, it has a sweet, aromatic flavour. Unripe ones have a neutral taste and a meat-like texture, making it a popular meat substitute in vegetarian and vegan dishes. But there’s a lot more you can do to make the most of the health benefits of jackfruit! Let us share some interesting jackfruit recipes for you.

What are the health benefits of jackfruit?

Jackfruit may offer numerous health benefits!

1. Jackfruit is rich in nutrients

It mostly has water. About 100 grams of jackfruit, you will get 73.5 grams of water, according to the U.S. Department of Agriculture. Jackfruit is also packed with essential nutrients like vitamins (A, C, and B-complex), minerals (potassium, magnesium, iron), and fiber.

Jackfruit can be beneficial for your health. Image courtesy: Shutterstock

2. Antioxidant properties

High in antioxidants such as vitamin C, jackfruit may help combat oxidative stress. It may also reduce inflammation in the body, says nutritionist Tanya Mehra. It is needed as chronic inflammation may lead to health problems like heart disease, and arthritis.

3. May boost immunity

The vitamin C content may strengthen the immune system. A strong immune system means more power for your body to fight off infections, and to stay healthy.

4. May improve digestion

About 100 grams of jackfruit consists of 1.5 grams of fiber, according to the USDA. This essential nutrient is known for aiding in digestion and helping prevent constipation.

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5. Provides energy

Carbohydrates and sugars in jackfruit provide a quick energy boost, says the expert. Approximately 100 grams of this fruit consists of 23.2 grams of carbohydrate and and 19 grams of total sugars, as per the USDA.

Jackfruit recipes

Follow these recipes to make delicious and healthy jackfruit dishes –

1. Jackfruit tacos

Ingredients

  • 500 grams of young green jackfruit, shredded
  • 8-10 corn tortillas
  • 2 avocados, sliced
  • 2 cups of cabbage
  • 1 lime, cut into wedges
  • 1/4 cup of cilantro, chopped
  • 1 teaspoon of cumin
  • 1 teaspoon of paprika
  • 1 teaspoon of chilli powder

Method

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  • Sauté the jackfruit with spices until tender.
  • Assemble the tacos with jackfruit, avocado, slaw, and a squeeze of lime.
  • Garnish with cilantro.

2. Jackfruit curry

Ingredients

  • 500 grams of young green jackfruit
  • 500 ml of coconut milk
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon of ginger, minced
  • 2 tablespoons of curry powder
  • 2 tomatoes, diced

Method

  • Sauté onions, garlic, and ginger.
  • Add jackfruit and curry powder.
  • Pour in coconut milk and tomatoes.
  • Simmer until jackfruit is tender.
  • Serve with rice or Indian bread.

3. Jackfruit BBQ sandwiches

Ingredients

  • 500 grams of young green jackfruit, shredded
  • 4 whole grain buns
  • 1 cup of BBQ sauce

Method

  • Sauté jackfruit with BBQ sauce until heated properly.
  • Cut a bun into two pieces and put the jackfruit with the sauce between them.
You can use jackfruit to make salad and smoothie. Image courtesy: Shutterstock

4. Jackfruit stir-fry

Ingredients

  • 500 grams of young green jackfruit
  • 4 cups of mixed vegetables (broccoli, bell peppers, and peas)
  • 1/4 cup of soy sauce
  • 3 cloves garlic, minced
  • 1 tablespoon of ginger, minced
  • 4 cups of cooked brown rice

Method

  • Stir-fry vegetables and jackfruit with garlic and ginger.
  • Add soy sauce and cook until everything is tender.
  • Serve over brown rice.

5. Jackfruit salad

Ingredients

  • 2 cups of ripe jackfruit, diced
  • 6 cups of mixed greens like lettuces, mustards, and spinach
  • 1/2 red onion, thinly sliced
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/4 cup of lemon juice

Method

  • Toss all the ingredients together in a big bowl to make the salad.
  • Drizzle the healthy salad with lemon juice.

6. Jackfruit smoothie

Ingredients

  • 1 cup of ripe jackfruit
  • 1 banana
  • 1 cup of almond milk
  • 1 cup of spinach
  • 1 tablespoon of chia seeds

Method

  • Mix all the ingredients in a blender until you get a smooth texture.
  • Serve the smoothie immediately.

7. Jackfruit chips

Ingredients

  • 2 cups of ripe jackfruit, thinly sliced
  • 2 tablespoons of olive oil
  • 1/2 teaspoon of sea salt

Method

  • Toss jackfruit slices with olive oil and sea salt.
  • Bake at 200 degree Fahrenheit until crispy.
  • Allow it to cool down and enjoy it as a snack.

Enjoy experimenting with these nutritious and delicious jackfruit recipes.

Natalia Ningthoujam

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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