Jackfruit, or Kathal, is a versatile gem with rich flavors that make it a star in traditional Indian cuisine!
Jackfruit, or Kathal, is the ultimate proof that you shouldn’t judge a book by its cover! It might not win a beauty contest, but when it comes to taste and health benefits, it’s an absolute rockstar. Often called the "vegetarian favourite," jackfruit sabzi is not only comforting but also packed with nutrition. In this article, let us explore its nutritional value, health advantages, and mouth-watering recipes that bring out its goodness.
Jackfruit is a nutrient-rich marvel, providing a variety of essential vitamins and minerals that support overall health. A 100-gram serving offers 95 calories, 1.7 grams of protein, 0.64 grams of fat, 23 grams of carbohydrates, and 1.5 grams of dietary fibre. It is an excellent source of Vitamin C (13.7 mg) and potassium (448 mg), along with magnesium, calcium, Vitamin A, B6, and folate. Packed with antioxidants, jackfruit not only boosts immunity but also promotes bone health, supports digestion, and enhances energy levels, making it a powerhouse of wellness.
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Jackfruit sabzi is celebrated for its ability to strengthen immunity, promote digestion, and even aid in heart health.
Immunity Enhancer: Packed with Vitamin C and antioxidants, jackfruit boosts your immune system, helping to ward off seasonal illnesses like colds and flu.
Heart Health Champion: Jackfruit's high potassium content regulates blood pressure, while its dietary fibre helps maintain cholesterol levels, reducing the risk of cardiovascular disease.
Bone Strengthener: Magnesium and calcium in jackfruit work together to enhance bone health, preventing conditions like osteoporosis.
Digestive Aid: Jackfruit's high fiber content supports smooth digestion, reducing bloating and promoting gut health. Its natural sugars make it gentle on sensitive stomachs.
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Blood Sugar Stabiliser: Although jackfruit is slightly sweet, its glycaemic index remains low, making it a diabetic-friendly option when consumed in moderation.
Energy Booster: The carbohydrates and natural sugars in jackfruit provide sustained energy, perfect for fuelling your day.
This fragrant and flavourful fruit can be used to create a variety of comforting dishes that cater to every palate.
Kathal Ki Sabzi: Cook tender jackfruit pieces with a blend of onions, tomatoes, and aromatic spices like cumin, coriander, and turmeric. Serve with soft chapatis or steamed rice.
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Jackfruit Biryani: Layer cooked jackfruit with basmati rice, saffron, fried onions, and whole spices for a hearty, flavour-packed meal.
Jackfruit Kofta Curry: Mash cooked jackfruit with spices and chickpea flour to make kofta balls. Simmer them in a creamy, spiced tomato gravy. Perfect for festive occasions.
Jackfruit Stir-Fry: For a quick snack, sauté shredded jackfruit with mustard seeds, curry leaves, and green chillies. A sprinkle of grated coconut adds a touch of sweetness.
Jackfruit Paratha: Blend boiled jackfruit with whole wheat flour, ajwain, and spices to make stuffed parathas. Serve with yoghurt or pickles for a wholesome breakfast.
Other popular recipes include Jackfruit Pakoras, Jackfruit Pickles, and Jackfruit Tacos.
Jackfruit is a real treasure when it comes to nutrition, but let’s be honest—too much of a good thing can sometimes backfire. Its high fiber content might leave you feeling a bit heavy if you overdo it. The trick? Keep it balanced. With its unique texture and all that wholesome goodness, jackfruit easily earns a place in your kitchen. Whether you’re cooking up a spicy sabzi or a rich biryani, it brings that homely, feel-good vibe to your plate every single time.
