What’s your “Chakka” (Jackfruit) story?

Photo by Jaikishan Patel

Something about Jackfruit

Jackfruit is technically a fruit. It is originated from #India specially Southern parts, Sri Lanka and Southeast Asian countries such as #Philippines, #Malaysia, #Thailand. Jack fruit flash looks like pork meat and it’s also known as a vegetable meat. There is a lot you can do with Jack fruit and it has been classified as a Superfood. Jackfruit can also be found in northern parts of India and can be easily bought from local street hawkers.

#JackfruitJ is the largest tree fruit in the world and can weigh up to 50 Kgs. There is an International Jackfruit Day which is on 4th July every year. Why it’s celebrated on 4th July, as Jackfruit can be perfect replacement and independence from meat.

If you are Vegan and looking ways to prepare budget friendly meal, this article is for you.

Types of Jackfruits

There are 2 types soft or firm flash. Jackfruit contains numerous yellow bulbs of flesh and each bulb contains a seed. Jackfruit’s seed is edible if cooked properly.

Health benefits of Jack Fruit

Jackfruit Allergies: Health benefits of Jackfruit are endless; however, some people might be allergic to it.

1 cup of Jackfruit has 155 calories, carbs 38 grams, calcium 40 milligrams, fat 2 grams, protein 3 grams. Jackfruit also contain folate, vitamin C & A, potassium and magnesium.

Yellow Jackfruit is yellow because it contains Carotenoids pigments which also are high in Vitamin A. Carotenoids is an antioxidant which helps fighting cancer, heart disease as well as help to maintain our eyes health by preventing cataracts. Over all Jackfruit helps in promoting muscular regeneration and its high in fiber which helps to maintain healthy weight and improved metabolism.

Photo by Nadine Primea

Jackfruit History in Australia

Let’s talk about Jackfruit history in #Australia, Jackfruit was introduced in Australia back in 1800s which means it’s been here for more than 200 years. However, it’s commercial production started in the middle of 20th century and back then it was a rare fruit.

I am not sure if you are aware that farmers in Australia are also growing Jackfruit due to its ever-increasing demand. Most of the harvest comes from Northern Queensland and Northern Territory as Jackfruit require warmer temperature and tropical condition to grow. Jack Fruit is a plant-based meat like vegetable and full of nutrients.

If you like to know more about Jackfruit History, click here

Can I eat Jack fruit in my everyday recipes?

How can we incorporate Jackfruit in our everyday food life? Best way is to start with easy recipes which I am going to share with you in this article.

I am will share 10 Jackfruit recipes from across the globe, most of them are easy everyday recipe. You can try and see if it’s something you would eat and include in your diet

My recipes which I love to share

1. Jackfruit Butter Masala curry: I have created this recipe after couple of trials, when I cooked it first time, I was disappointed. However next attempt was a success. I prefer using fresh ingredients, it may be a costly affair but worth it. However, using canned ingredients may work quiet well to have a flavorsome meal. This recipe is made of plant-based ingredients.

Cooking time: 30-40 minutes

Serves: 2 people

Ingredients:

4 Tbsp. vegetable oil or olive oil

1 Medium red onion coarsely chopped

1 Tbsp. garlic paste

1 Tbsp. ginger paste

2 Fresh large size tomatoes coarsely chopped or 1 can of tomatoes crushed 420gms

1 Tsp cumin powder

1 Tsp paprika

1 Tsp chili powder (or according to taste)

1 Tsp turmeric powder

1 Tsp coriander powder

¼ Tsp of garam masala

1 Can of Jackfruit 420gms, cut in smaller pieces

20 Grams of coconut cream

Fresh baby spinach leaves to garnish chopped or whole

Fresh Coriander chopped to garnish

To make curry base:

In a pan heat 2 Tbsp. of oil then fry onion, after onion turn light brown add ginger and garlic paste, cook for few minutes then add tomatoes. Cook until tomatoes are soft (about 5-7 minutes). Remove pan from the heat, dish out this mixture on a plate and let it cool down on a room temperature. Once cool down, grind this mixture in a food processor or using hand grinder until turns into a smooth paste.

Method:

Heat rest of the oil in a pan add the paste made above add spices except garam masala and cover it for 5 minutes to cook all spices. Uncover and add Jackfruit pieces and cook for another 5 minutes covered. Remove from heat add, garam masala, coconut cream and fresh coriander leaves, stir well and serve with steamed basmati rice or roti (Indian flat bread).

Other easier way to make this recipe to buy readymade Butter Chicken masala in a jar and cook Jackfruit using this curry base. You can add fresh ingredients to this ready-made paste such as tomatoes and fresh coriander to enhance the flavors.Enjoy!

2. Jackfruit and Potato Sabji:

Benefits of adding potatoes to any slow cooked recipe are numerous, flavor, satisfaction, healthy benefits, you name it. Potatoes are high in fiber, potassium, vitamin C & B6. It has low cholesterol, thereby reduces the risk of heart diseases. Jackfruit combined with potatoes are a good source of fiber hence good for metabolism.

This recipe is quite popular in every household in Northern India. Being budget friendly it is everyday recipe and mostly served with warm Roti (Indian Flat Bread)

Photo by Fanco Antonio Giovanella

Cooking Time: 30 Minutes including preparation time

Serves: 2 people

Ingredients:

420g Canned Jackfruit washed and cut in to smaller pieces

2 Tbsp. of coconut or vegetable oil

1 Small red onion finely chopped

1 Tbsp. garlic paste

1 Tbsp. ginger paste

1 Roma tomato finely chopped

¼ Cup of water

Fresh chopped coriander leaves about ¼ cup

Spices you will need for this recipe:

1 Tbsp. cumin seeds

½ Tbsp. of mustard seeds

1 Tbsp. of coriander powder

1 Tbsp. of turmeric powder

½ Tbsp. of Indian red chili powder

¼ Tbsp. dry mango powder

½ Tbsp. brown sugar or palm sugar

¼ Tbsp. of garam masala powder

Method:

Heat oil in a pan, once heated add cumin seeds and mustard seeds and let them splutter. Add Onion and fry until light brown color. Add ginger and garlic paste along with all spices (except garam masala powder) and mix well. Add water to spices, add tomatoes cook until soft and smooth like a paste. Add potatoes and Jackfruit pieces and let them cook covered with a lid on a low heat for 10 minutes or until potatoes are tender. Stir in garam masala powder, remove from the heat once starts to boil. Add fresh coriander to garnish

Serve with warm roti and mint raita (optional).

3. Thai Green Jackfruit and Banana Blossoms Curry: Thai food is popular for its aroma and fresh ingredients. Thai cuisine is one of the top foods in the world and Aussie love Thai food. In super markets you can easily buy Thai cooking paste and other ingredients.

Photo by Megan Markham

Cooking Time: 30 Minutes including preparation time

Serves: 2 people

Ingredients:

2 Tbsp. vegetable oil

1 Small brown onion sliced

1 Tbsp. garlic paste

2 Tbsp. of Thai green curry paste

1 Can of Jackfruit 200g, drained and washed properly, cut in to smaller pieces

1 Can of Banana blossoms 200g, drained and washed properly

1 Red and 1 green capsicum thinly sliced

3-4 Green beans

200 g of coconut cream

1 bird eye red chili optional

Fresh coriander and fresh sprouts of your choice to garnish

Method:

Heat the pan and add oil, fry onion until golden brown, stir in garlic paste and cook for 1 minute. Add Thai green curry paste and let it cook for few minutes until fragrant. Add Jackfruit, Banana blossoms and beans, let it cook for about 5 minutes on low heat. Add sliced capsicums and cook for another minute, then stir in coconut cream, mix well. Bring to boil and remove from heat. Garnish with fresh coriander leaves and sprouts, serve with steamed Jasmine rice and enjoy!

4. Sri Lankan Jackfruit Curry

This kick ass curry is Jam packed with flavors, you won’t even realize that it’s not the meat you are eating as slow cooked Jackfruit absorbs all flavors from spices, it’s tenderness melts in your mouth, Yummy! Another great thing about this recipe is; it can be served either with roti or steamed basmati rice. However, served with rice traditionally.

Photo by Vishnu VK

Cooking time: 2 hours due to slow cooking method (If you use canned Jackfruit cooking time is about an hour)

Serves: 2 people

Ingredients:

4 Tbsp. of coconut oil or any other cooking oil

1 Large finely chopped red onion

2 Tbsp. of garlic paste

2 Tbsp. of ginger paste

5-6 Curry leaves

2 Tbsp. Madras curry powder

½ Tbsp. turmeric

½ Tbsp. red chili powder

¼ Tsp. Cayenne pepper

½ Tsp. of black pepper crushed freshly or black pepper powder

1 Stick of cinnamon

Salt as per taste

1 Tsp. of Tamarind paste

1 Tbsp. raw sugar

1 Cup coconut milk

½ Cup of water

2 Cups of Jackfruit pieces, take seeds out for better taste (Preferably fresh but Canned can be used, cooking time will reduce to an hour)

Method:

In a medium size pan pot heat oil and fry onion and Sauté until golden softened, add garlic and ginger paste and Sauté for few minutes. Add curry leaves and cinnamon stick, curry powder, turmeric, red chili powder, Cayenne powder, black pepper. Let all the spices cook for few minutes on a low heat. Stir in Jackfruit, water and coconut milk, let it cook covered for 1 and ½ hour (45 minutes if using canned Jackfruit) and stir occasionally. Once cooked and stir in tamarind paste and raw sugar with kosher salt and let it cook for another 5 minutes uncovered, if curry is too thick extra water can be added at any stage.

Enjoy with Rice or Roti!

5. Mexican Jackfruit Salad

This recipe is fully vegan, this simple salad is yet simple but full of flavors and fiber. “Give it all you’ve guac” to this recipe.

Photo by Dianna Polekhina

Preparation Time: 20-25 Minutes, no cooking required

Serves: 2 people

Salad Ingredients:

1 Small baby lettuce chopped

250 Grams of cherry tomatoes sliced in half

100 Grams of corn kernels (canned and liquid drained)

1 Ripe Avocado, seeded, peeled and cut in small pieces

100 Grams of black beans (canned and liquid drained)

1 Small red onion thinly sliced

1 small red capsicum diced

420 Grams of canned jackfruit, liquid drained and washed, pulled

1 sliced Jalapenos (optional)

Dressing: Avocado Lime Dressing

1 Avocado, peeled, seeded and crushed to make a paste

Salt as per taste

1 Lemon zest and juice

1 Tsp of apple cider vinegar

1 Tsp of chipotle in adobo sauce (Use ½ Tsp if you prefer less spicy)

1 Tbsp. of extra virgin olive oil

½ Tsp of crushed garlic or garlic paste

2 Tbsp. of finely chopped parsley or coriander

Mix all ingredients well to make Avocado and Lime dressing

Alternatively use ready made Mexican or Green Salad dressing as a cheaper option

Method:

Mix all salad ingredients with #avocado and #lime dressing and serve immediately

6. Jackfruit Burrito Bowl

This is another easy one to prepare with minimum cooking. Perfect and healthy meal for busy families. I personally love burrito bowl as it’s a perfect wholesome meal with quintessential taste!

Cooking/ Preparation Time: About 30 minutes

Serves: 2 people

Ingredients:

1 Cup medium grain rice, boiled

100 Grams canned corn kernels washed and drained

100 Grams canned black beans washed and drained

100 Grams of tomato salsa (homemade preferred or ready made)

100 Grams of guacamole (homemade preferred or ready made) (Watch my video on Instagram)

50 Grams fresh lettuce chopped

1 Tbsp. of fresh cilantro chopped

2 Tbsp. of grated parmesan cheese

8-10 Corn chips to serve

1 Lime sliced in 4 pieces to serve

Method:

Take 2 deep serving bowls or containers, layer rice then add other ingredients as shown in the photo below, garnish with cilantro and parmesan cheese (I didn't use it), serve with lime slices and some corn chips on side.

7. Jackfruit Tacos

Tacos are one of the simplest and popular meal in Australia, everyone loves #tacos. One of the meals I have found in the #HarrisFarm Market these pre-cooked Jackfruit meats in a kit from “The Tender Table”. These kits come in different variety, one of them is “Lime and Chili Jackfruit specifically for tacos or alternatively, you can also cook canned jackfruit in chipotle seasoning or tacos seasoning.

Photo by Spencer Davis

Cooking/ Preparation time: 20-25 minutes

Serves: 2 people

Ingredients:

6 Tacos soft

1 Small baby lettuce chopped

1 Tomato sliced

Canned Jackfruit 420 Grams, seeded, drained and washed, cut into smaller pieces

2 Tbsp. of Chipotle seasoning or Taco’s seasoning

1 Tbsp. of olive oil

50 Grams of parmesan cheese grated

1 Jalapeno sliced

2 Tbsp. cilantro chopped

Avocado Lime dressing (Prepared in recipe number 5 above) or Mexican salad dressing

Method:

Heat the pan and add oil and Jackfruit, let it cook for about a minute, add seasoning further cook for couple of minutes, remove from the heat and let it cool down on a room temperature

In a serving plate line up all tacos, layer lettuce leaves or Mexican salad, tomato, cooked Jackfruit. Garnish with avocado lime dressing (Recipe 5 in this article), Parmesan cheese, #jalapenos and #cilantro, serve immediately and enjoy!

8. Pulled Jackfruit Burger

Similar to Tacos recipe Jackfruit can be cooked in a BBQ sauce to add it to a burger. It’s amazing that in a burger Jackfruit exactly look like a pulled pork and it taste great, I tried this recipe and I was quite happy with the result, now I prepare burgers as an easy lunches option. Super easy to make and super tasty, of course healthy.

Cooking/ Preparation time: 20-25 minutes

Serves: 2 people

Ingredients:

2 Burger buns of your choice

1 small brown onion sliced

1 Tbsp. olive oil

2 Tbsp. BBQ sauce

1 Small baby lettuce leaves

1 Small tomato sliced

1 Jalapeno chopped, optional

2 Burger cheese slices or cheese slices of your choice

Method:

In a pan heat oil and fry onion until golden brown and soften, add Jackfruit and BBQ sauce for another couple of minutes and remove from the heat

Preparing your burger, layer lettuce, cheese slice, onion and Jackfruit in BBQ sauce and enjoy with your favorite #drink

9. Vietnamese Bun Rolls with Jackfruit cooked in sweet chili sauce:

One of post shared on Instagram about this budget friendly was quite popular amongst my followers. Busy families love easy everyday recipes which are budget friendly and full of nutrients.

Detailed recipe is below

Cooking time: 15 minutes

Serves: 2 people

Ingredients:

2 Vietnamese crispy rolls, please use fresh rolls, cooked same day

1 Small grated carrot

1 Baby green lettuce finely chopped

1 Small red chili finely chopped (optional)

20 Grams of Australian sprouts or any other sprouts of your choice

1 Tbsp. of fresh mint leaves

420 grams can of Jackfruit seeded

1 Tbsp. vegetable oil

4 Tbsp. of sweet chili sauce

Method:

Cook Jackfruit with vegetable oil and add sweet chili sauce together in a pan, cook for total 5 minutes. Remove from heat and let it cool down

Slice rolls from the middle without separating, see photo above for guidance, make like a pocket to fill carrots, lettuce, red chilies, jackfruit on the top. Garnish with sprout and fresh mint, serve immediately

It’s a prefect meal for weekdays, hope you enjoy this recipe!

10. Chakka Pori (Jackfruit Fritters)

This recipe comes from Southern parts of India, sweet in taste mostly served with Chai (tea) in the late afternoon, as an afternoon snack. If you like to try something new and love deep fried food, this is the recipe for you.

Photo by Rani George

Cooking Time: 15-20 minutes

Serves: 2 people

Ingredients:

½ Cup all-purpose flour

2 Tbsp. sugar granulated

¼ Tsp of baking soda

¼ Tsp of Turmeric powder

Water to make semi thick paste

¼ Tsp of salt

Coconut oil or vegetable oil for deep frying- as required

Jackfruit 10-15 small pieces- seeded

Method:

Mix all ingredients to make batter (except Jackfruit and coconut oil), make a semi thick paste. Heat oil in a deep pan and dip Jackfruit pieces in batter and slide into pan carefully. Cook until golden brown on both sides. Serve immediately with #masala chai!

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Other related links you may find useful:

Jackfruit health benefits

How to start your Vegan journey

Meat substitute Australia