Jackfruit (or Indian breadfruit) is an exotic fruit that impresses with its size, taste, and versatility. It is the largest edible fruit in the world and can be used both fresh and in a variety of dishes.
What Is Jackfruit?
Jackfruit is a tropical fruit native to South and Southeast Asia. It grows on trees that can reach heights of up to 20 meters. The fruits can weigh up to 35 kg and grow up to 90 cm in length. Their green, spiky skin hides sweet yellow pulp and large seeds.
- Scientific Name: Artocarpus heterophyllus.
- Family: Moraceae (Mulberry family).
- Origin: India and Bangladesh.
Taste and Aroma of Jackfruit
Jackfruit surprises with its diverse taste, texture, and aroma depending on its ripeness:
- Taste:
- Ripe jackfruit: Sweet, with notes of mango, pineapple, and banana. Some compare its taste to tropical fruit-flavored chewing gum.
- Unripe jackfruit: Practically neutral in taste, making it ideal for savory dishes as it easily absorbs spices and sauces.
- Jackfruit seeds: After boiling or roasting, they acquire a nutty flavor with a soft texture, reminiscent of chestnuts.
- Texture:
- Ripe jackfruit: Fibrous, soft, and slightly chewy, similar to pineapple but firmer.
- Unripe jackfruit: Dense and meaty, resembling the texture of chicken or pork fibers, which makes it a popular vegan meat substitute.
- Aroma:
- Ripe jackfruit: Sweet, tropical fragrance with honey-like notes.
- Unripe jackfruit: Almost odorless, which simplifies its use in various dishes.
Nutritional Value
Jackfruit is rich in nutrients and low in calories, making it an excellent choice for those who care about their health.
- Calories: 95 kcal per 100 grams.
- Protein: 1.5 g.
- Fat: 0.3 g.
- Carbohydrates: 23 g.
- Fiber: 1.5 g.
Vitamins and Minerals
Jackfruit is notable for its high content of certain vitamins and minerals, making it especially beneficial:
- Vitamin C: Contains about 13.7 mg per 100 g, supports immunity, and protects cells from damage.
- Potassium: Approximately 303 mg per 100 g, helps regulate blood pressure and strengthens the cardiovascular system.
- Magnesium: About 37 mg per 100 g, improves muscle and nervous system function.
- Vitamin B6: Participates in protein metabolism and enhances cognitive functions.
- Antioxidants: Carotenoids in the composition protect cells from aging and environmental damage.
- Dietary Fiber: Improves gastrointestinal health and promotes healthy digestion.
Health Benefits of Jackfruit
- Supports Digestion: Fiber helps improve gastrointestinal function.
- Energy Source: Carbohydrates and natural sugars quickly nourish the body.
- Reduces Stress: Magnesium and vitamin B6 contribute to relaxation and stress relief.
- Suitable for Plant-Based Diets: Unripe jackfruit is used as a meat substitute due to its texture, resembling chicken or pork fibers.
How to Eat Jackfruit?
Jackfruit can be eaten fresh or cooked. Its unripe pulp is used in savory dishes, while the ripe pulp is enjoyed in desserts and drinks.
Fresh
- Peel the fruit.
- Remove the pulp and seeds.
- Ripe pulp can be eaten as is or added to smoothies and salads.
In Cooking
- Unripe Jackfruit: Used for curries, stews, and tacos.
- Jackfruit Seeds: Can be boiled or roasted and have a nutty taste.
Interesting Facts About Jackfruit
- The Largest Fruit: Jackfruit is the largest fruit that grows on a tree.
- Vegan Popularity: Due to its meat-like texture, unripe jackfruit has become a popular vegan product.
- Medicinal Use: In traditional Asian medicine, jackfruit is used to treat skin conditions.
- Economic Value: In some Asian countries, jackfruit is called “the poor man’s tree” because it provides large yields and can feed entire villages.
Recipes with Jackfruit
1. Coconut Curry with Jackfruit
Ingredients:
- 300 g unripe jackfruit (canned or fresh).
- 1 can of coconut milk (400 ml).
- 2 tablespoons curry paste.
- 1 onion.
- 2 garlic cloves.
- 1 tablespoon vegetable oil.
- A pinch of salt and pepper.
- Fresh herbs for garnish.
Instructions:
- Chop the onion and garlic, and sauté them in vegetable oil until golden.
- Add curry paste and fry for 1-2 minutes to release the aroma.
- Pour in the coconut milk, stir, and bring to a boil.
- Add chopped jackfruit, salt, and pepper. Simmer for 15-20 minutes over medium heat.
- Serve with rice, garnished with fresh herbs.
2. Jackfruit Tacos
Ingredients:
- 300 g unripe jackfruit (canned or fresh).
- 1 onion.
- 1 bell pepper.
- 2 garlic cloves.
- Spices: paprika, cumin, salt.
- Tortillas.
Instructions:
- Sauté onion, garlic, and pepper in olive oil.
- Add chopped jackfruit and spices.
- Simmer for 10 minutes until the jackfruit softens.
- Spread the filling over tortillas and serve with avocado and lime.
3. Jackfruit Smoothie
Ingredients:
- 200 g ripe jackfruit.
- 1 banana.
- 200 ml coconut milk.
- Ice.
Instructions:
- Blend all the ingredients until smooth.
- Serve in a glass, garnished with a slice of jackfruit.
4. Boiled Jackfruit Seeds
Ingredients:
- 200 g jackfruit seeds.
- 1 liter of water.
- A pinch of salt.
Instructions:
- Rinse the jackfruit seeds and remove any remaining pulp.
- Place them in a pot, cover with water, and add salt.
- Bring to a boil and cook over medium heat for 20-25 minutes until soft.
- Cool and peel the seeds before serving. They can be eaten as a snack or added to salads.
5. Roasted Jackfruit Seeds
Ingredients:
- 200 g jackfruit seeds.
- 1 tablespoon vegetable oil.
- A pinch of salt and spices (to taste).
Instructions:
- Rinse the seeds and remove any remaining pulp.
- Peel the seeds.
- Heat oil in a frying pan.
- Add the seeds and roast over medium heat, stirring constantly, for about 10 minutes.
- Season with salt and spices, and serve warm as a snack or side dish.
How to Choose and Store Jackfruit
Choosing Jackfruit
- Ripe jackfruit has a sweet aroma and slightly soft skin.
- Unripe jackfruit is firm to the touch and is used for cooking.
Storing Jackfruit
- Ripe fruits are best stored in the refrigerator, where they stay fresh for up to 5-7 days.
- Cut pulp should be stored in an airtight container.
- Unripe jackfruit can be frozen.
Conclusion
Jackfruit is a unique fruit that amazes with its taste, size, and versatility. Whether you use it as a meat substitute or enjoy its fresh pulp, jackfruit will be a vibrant addition to your diet. Try this exotic fruit and experience its benefits for yourself!