Jackfruit Curry (Kathal ki Sabji)
Jackfruit is an excellent source of vitamin C and fiber, making it beneficial for digestion and immunity. The potassium content helps regulate blood pressure, while its antioxidant properties combat inflammation. The curry also provides a good amount of energy without contributing to unhealthy fats or cholesterol, making it heart-healthy and suitable for weight-conscious individuals.
1 bowl
For 4 people
Difficulty
Average
Taste
Spicy
Health Benefits
Rich in Fiber: Helps promote healthy digestion.
Good for Heart Health: Potassium and magnesium help lower blood pressure.
Boosts Immunity: Vitamin C enhances the body’s defense against infections.
Supports Weight Management: High fiber content keeps you fuller for longer.
Antioxidant-Rich: Fights free radicals and reduces oxidative stress.
Vegan Protein: A great plant-based source of protein for vegetarians and vegans.
250 kcal
in 181g
Protein:
5g
Fats:
8g
Carbs:
38g
Cholesterol:
0mg
Sodium, Na:
450mg
Potassium, K:
650mg
Kathal ki Sabji, or Jackfruit Curry, is a flavorful vegetarian dish that holds a special place in Indian cuisine. Known for its meaty texture, jackfruit is a versatile ingredient packed with nutritional benefits. This hearty curry is not only delicious but also a great source of vitamins, minerals, and dietary fiber. Whether you're trying jackfruit for the first time or looking for a new way to enjoy it, this recipe will guide you through making an authentic and satisfying Kathal ki Sabji.
Ingredients
4
1 & half cups Jackfruit
2 tbsp Oil
1 cup Onion
half cup Tomatoes
quarter cup Yogurt
1 tablespoon Ginger - garlic paste
half teaspoon Cumin seeds
quarter teaspoon Mustard seeds
half teaspoon Turmeric powder
1 teaspoon Red chili powder
1 teaspoon Coriander powder
half teaspoon Garam masala
1 teaspoon Cumin powder
half teaspoon Dry mango powder
1 cup Water
1 tablespoon Fresh coriander leaves
Salt as per taste
Tips
Vegan or lactose-intolerant individuals can use coconut cream or cashew paste instead of yogurt.
Mustard oil enhances the traditional flavor of this dish, but you can substitute it with any vegetable oil.
Directions
Clean and chop the jackfruit into medium-sized cubes. Parboil it in salted water for 10 minutes to soften. Drain and set aside.
In a heavy-bottomed pan, heat 2 tablespoons of oil over medium heat. Add cumin seeds and mustard seeds. Once they crackle, add the finely chopped onions.
Sauté onions until golden brown. Add the ginger-garlic paste and sauté until the raw smell disappears. Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Cook until the tomatoes become soft and the oil starts separating from the masala.
Add the boiled jackfruit cubes to the pan and mix well with the masala. Let the jackfruit absorb the flavors by cooking it on medium heat for 5-7 minutes.
Lower the heat and stir in the yogurt. Mix well to avoid curdling. Add 1 cup of water to adjust the consistency of the curry. Cover the pan and let it simmer for 15 minutes on low heat.
Once the curry thickens, add garam masala and dry mango powder (amchur) for tanginess. Garnish with freshly chopped coriander leaves before serving.
Notes
Jackfruit is rich in antioxidants, which help fight inflammation and oxidative stress in the body.
Its high fiber content aids digestion and prevents constipation. Jackfruit contains vitamin C, potassium, and magnesium, supporting heart health and immune function.
However, people with diabetes should moderate their consumption due to its high carbohydrate content.
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