Jackfruit, scientifically known as Artocarpus heterophyllus, stands out as the largest tree-borne fruit and a culinary favorite across many cultures. In this post, we explore jackfruit’s essential qualities, its nutritional benefits, and step-by-step recipes from its traditional roots in India and Southeast Asia to its modern uses in vegan cuisine.

Introduction to Jackfruit

Jackfruit is renowned for its size, unique flavor, and versatility. It can weigh up to 100 pounds, with ripe jackfruit offering sweet, banana-flavored flesh and unripe jackfruit providing a meat-like texture perfect for savory dishes.

Nutritional Profile

Jackfruit is a boon for health-conscious eaters, especially vegans and vegetarians:

• Vitamin C: Boosts immune system and skin health.
• Potassium: Supports heart health and blood pressure regulation.
• Dietary Fiber: Promotes digestive health and satiety.
• Protein: Offers more protein than most fruits, making it ideal for plant-based diets.
• Antioxidants: Helps reduce inflammation.

Culinary Uses Across Regions with Recipes

• India:
  • Kathal Biryani (North India):
    1. Ingredients: 500g diced young jackfruit, 2 cups basmati rice, onions, tomatoes, ginger-garlic paste, biryani masala, saffron, milk, and cooking oil.
    2. Preparation:
       • Marinate jackfruit in biryani masala and ginger-garlic paste.
       • Cook rice until it’s 70% done.
       • Fry onions until golden, add tomatoes and marinated jackfruit, cook until tender.
       • Layer the cooked jackfruit and rice in a pot, sprinkle saffron-infused milk over the top, and cook covered on low heat for 20 minutes. (for vegan recipe substitute with coconut milk)
  • Chakka Pradhaman (Kerala):
    1. Ingredients: 2 cups chopped ripe jackfruit, 1 cup jaggery, 3 cups coconut milk, cardamom, ghee, and cashews.
    2. Preparation:
       • Cook jackfruit with jaggery and a little water until the mixture thickens.
       • Add coconut milk and cardamom, simmer until the pudding thickens.
       • In a separate pan, fry cashews in ghee until golden, then mix into the pudding.
• Southeast Asia:
  • Thailand – Som Tam Khanun (Jackfruit Salad) (Vegan):
    1. Ingredients: 300g shredded young jackfruit, cherry tomatoes, long beans, chilies, garlic, fish sauce, palm sugar, lime juice, and peanuts.
    2. Preparation:
       • Pound garlic and chilies in a mortar. Add long beans, pound lightly.
       • Add jackfruit, tomatoes, fish sauce, palm sugar, and lime juice. Mix and crush lightly.
       • Garnish with peanuts before serving.
  • Vietnam – Goi Mit Tron:
    1. Ingredients: 200g young jackfruit strips, mixed herbs (mint, basil), lime dressing, crushed peanuts, and optional shrimp.
    2. Preparation:
       • Toss jackfruit with herbs and lime dressing.
       • Garnish with peanuts and optional shrimp for added flavor.
• Modern Western Dishes:
  • Jackfruit Tacos:
    1. Ingredients: 500g young jackfruit, taco seasoning, onions, garlic, lime, cilantro, tortillas.
    2. Preparation:
       • Cook onions and garlic until soft. Add jackfruit and taco seasoning, cook until it resembles pulled pork.
       • Serve on warm tortillas with lime and cilantro.
  • Jackfruit Ice Cream:
    1. Ingredients: 2 cups ripe jackfruit puree, 1 cup cream, sugar to taste.
    2. Preparation:
       • Blend jackfruit with cream and sugar.
       • Freeze in an ice cream maker according to manufacturer’s instructions.

Historical Context

Originally from the Western Ghats of India, jackfruit has been cultivated for thousands of years, spreading across Southeast Asia and into modern kitchens worldwide, especially valued in vegan and vegetarian dishes for its meat-like texture.