How to make Jackfruit Curry Recipe - Andhra Style
Are you looking for a healthy and delicious recipe with good amounts of nutrients, fiber, antioxidants, and low Glycemic index levels? Then Jackfruit curry is a good option for you. The botanical name for Jackfruit is Artocarpus heterophyllus. This tropical fruit that is grown in India, China, Sri Lanka, Myanmar, South America and other parts of the world. Jackfruit is a delicious fruit with a sweet taste. In Andhra Pradesh, jackfruit is called Panasa kaya. The chopped jackfruit is called Panasapottu. In other parts of India, it is known as Kathal ki Sabzi.
There are many ways to eat Jackfruit. Ripe jackfruit can be consumed directly. One can make shredded jackfruit curry. The jackfruit seeds are sauteed together with tomatoes, green chilies, and onions or the seeds are roasted and consumed. Jackfruit can also be added to smoothies Jackfruit seed powder is mixed with lukewarm water and consumed which enhances immunity.
Health Benefits of Jackfruit:-
Jackfruit contains rich anti-oxidants like phenols, flavonoids, carotenoids and anthocyanins. These anti-oxidants clean out the free radicals in the body that are produced during oxidation. Thus it helps to prevent cell damage.
Jackfruit contains a good amount of potassium levels that are good for heart health.
The glycemic index (GI) of jackfruit is at a moderate level and glycemic load (GL) levels of jackfruit are at medium (13-18). The intake of jackfruit for Diabetic patients should be at a moderate level i.e 75 grams. The raw form of jackfruit is preferred over the riped one due to its increased soluble fiber which keeps sugar levels in control.
As per USDA, 1 cup of sliced jackfruit contains 22.6 mg of Vitamin C which can slow down the aging process and also prevents the skin from damage.
Jackfruit contains anti-inflammatory, anti-bacterial, and anti-fungal properties. Jackfruit pulp has good fiber content which supports healthy bowel movements and reduces constipation.
We can make tea from fresh jackfruit leaves which can be beneficial in reducing sugar levels.
Jackfruit is also rich in vitamins A and C which may help in eye-related problems like Cataracts. Regular intake of jackfruit seed powder may improve eye vision, and xeropthalmia – an eye disorder due to lack of Vitamin A deficiency.
Ingredients:-
Chopped or shredded jackfruit – 250grams
Bengal Gram or Chana Dal -1 tsp
Mustard Seeds – 1/2 tsp
Black Gram – 1 tsp
Cumin Seeds – 1/2 tsp
Curry Leaves – 2 springs
Fenugreek Seeds – 1/8 tsp
Deseeded Tamarind -5 grams
Oil – 2 to 3 tsp
Water (for soaking Tamarind) – 50ml
Turmeric – 1/4 tsp
Red chilli – 1/4 tsp
Salt – to taste
Green Chillies – 2
Ginger – Small piece
First of all, take 250 grams of shredded or chopped raw Jackfruit or Panasapottu and wash it thoroughly and filter the water with a strainer. Now take a bowl add 250 gms of chopped jackfruit and 1 glass of water. Let it cook for 10 min. Then add 1 tsp of Bengal gram or chana dal to the boiling chopped jackfruit and let them cook for 20 min. In Andhra Pradesh, this shredded jackfruit is called Panasapottu.
Meanwhile, take 5 grams of deseeded tamarind pulp and add 20 ml of warm water and let it soak for 5 minutes. Then squeeze the pulp in the water with your fingers so that the flavor of tamarind pulp is induced into the warm water. Now add this tamarind water to the cooking bowl containing the jackfruit chana dal mixture.
Also, add Turmeric powder – 1/4 tsp, Red chilli powder – 1/4 tsp and salt as per your taste. to the mixture. Mix all the ingredients well.
Tempering of Spices:-
Take a pan. Add 3 tsp of oil. Heat the oil on medium flame. When the oil gets heated, add
Bengal gram – 1 tsp,
Black gram – 1 tsp,
Mustard seeds – 1/2 tsp,
Cumin seeds – 1/2 tsp,
Curry leaves – 2 springs,
Crushed Ginger – 1 small piece.
Fry them all together in the hot oil in sim mode until the ingredients change their color. Then add these tempered spices to the jackfruit mixture and mix all the ingredients well. Now turn off the stove and let the mixture comes to cool.
Preparation of Mustard Paste (Avapatadam):-
Take 1 tsp of mustard seeds and add them to the grinding stone which is traditionally called Kalvam. Mash and rub the mustard seeds firmly. Sprinkle some water on the mustard seeds and grind them again with a grinding stone until the mustard seeds turn into a paste.
Make sure that the jackfruit mixture in the pan is cooled down and then add the mustard paste to the mixture and mix well. Finally, add chopped coriander leaves as toppings to this delicious Jackfruit curry which is also referred to as Avapetina Panasapottu koora in native Andhra Pradesh.
Frequently asked Questions
Generally, energy is calculated in Calories. Cooked jackfruit contains 94 kcal of energy. Also, jackfruit is rich in fiber which helps in easy digestion.
Jackfruit contains both soluble and insoluble fiber. Jackfruit contains 1.6 grams of dietary fiber. It also has a very low-fat content i.e. 0.3 grams. When consumed it gives a feeling of fullness that helps in weight loss.
Jackfruit is good for diabetics when it is consumed in a moderate way. The GL and GI levels of jackfruit are on a moderate scale. It is good when consumed raw like making them a part of curries as shown in this post. It is also good to boil the seeds and eaten.
People suffering from chronic kidney diseases and people who are prone to birch pollen allergies who have itching symptoms in mouth, lips etc
Jackfruit is also rich in Potassium which helps to reduce heart diseases. Jackfruit contains 303mg of Potassium.