He jackfruit (Artocarpus heterophyllus) is an exotic fruit, typical of India, with unique characteristics that make it very interesting for enrich our vegetarian dishes.
In the countries where it is native, they have known it since time immemorial and it is common for them to use it in their traditional dishes such as, for example, in delicious curries. Here, in Europe, we have practically just discovered it, but Its popularity is spreading very quickly thanks to its culinary qualities.
Jackfruit: what is it
He jackfruit (also known as jack fruit, jaca, jackfruit or jackfruit) is the largest tree fruit in the worldit can weigh 45 kilos. Belongs to the family Moraceaethe same as figs or blackberries. Its shell is greenish or yellowish, thick and rough, and inside there are pale yellow fleshy bulbs (or pods) that contain large, smooth and dark seeds.
It can be eaten both ripe and green:
- He ripe jackfruit has a sweet flavor similar to a mix of pineapple, banana and mango and can be used as ingredients in a multitude of dishes, including custards, cakes, and mixed with shaved ice.
- When not yet fully ripe, the jackfruit has a texture that tends to fray and takes on an appearance reminiscent of some stewed meats. Doesn’t add much flavor own, but it has the advantage that absorbs flavors like a sponge of the spices, herbs and condiments that we use to prepare it. All this makes it a very versatile ingredient (we can give it the flavor we need) and a attractive and healthy vegetable meat that we can add to fillings, Bolognese-style sauces, but especially in vegetable stews and curries, just as they cook it in India.
Jackfruit: properties and benefits
Jackfruit is a fruit rich in nutrients and antioxidants that offers many health benefits.
Highlight your content in fiberwhich aids digestion and can help prevent constipation, and is a good source of vitamin Cimportant for a healthy and strong immune system.
To be a fruit, Its protein content is relatively highalthough the reason it is treated as a vegetable meat It is, mainly, for its organoleptic and culinary qualities.
It also contains minerals such as potassium (beneficial for heart health), calcium and magnesium, which promote bone health.
Likewise, the antioxidants of jackfruit help neutralize free radicals and can help avoid chronic diseases and have a healthier skin and slow down the aging process.
His low glycemic index and its richness in dietary fiber, help stabilize blood sugar levels and make it appropriate for people with diabetes (in moderation). Furthermore, it has few calories forks rich in B complex vitamins.
How to cook jackfruit
In our markets it is very difficult to find fresh jackfruitbut we can buy it canned in some oriental products stores.
When cooking it we will need drain it well and run it under a stream of water current, so that it loses the flavor of the preserving liquid. Even better if we boil itfor a few minutes, and then we drain it well.
Afterwards, it is advisable leave it to maceratefor a minimum of half an hour, with a little tamari and a mixture of spices to our liking before adding it to the casserole.
We can also buy it canned already prepared for sweet recipes. In this case, the ripe fruit is used.
Eggplant rolls with jackfruit and vegetables
INGREDIENTS FOR 4 PEOPLE
- 2 eggplants
- 300g jackfruit or jackfruit
- 1 bunch of asparagus
- 200g round rice
- 1 garlic clove
- 600ml vegetable broth
- red pepper
- 2 tbsp. tomato concentrate
- virgin olive oil
- 1 tsp. of paprika from La Vera
- fresh dill
- pepper 5 berries
- salt
PREPARATION (1 hour + rest):
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Crumble the jackfruit with your fingers and marinate it in a bowl with the tomato paste, 2 tablespoons of oil, paprika, pepper, 5 berries and salt. Leave it covered, 20-30 minutes.
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Cut the eggplant into 5 mm thick slices, season with salt and pepper, spray with oil and roast for 15 minutes at 180º C. Meanwhile, chop the garlic and chop the asparagus, reserving the tips.
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In a saucepan with oil, sauté garlic and asparagus; Add the rice and stir to seal it. Pour in the boiling broth, salt and cook covered until the broth is absorbed.
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Chop the pepper and sauté for a few minutes. Add the jackfruit and sauté a little more. Sauté the asparagus tips. Place the jackfruit on the eggplants, roll them up and serve over the rice, with the asparagus tips and fresh dill.
Jackfruit and Asparagus Quiche
INGREDIENTS FOR 4 PEOPLE
- 1 refrigerated shortcrust pastry (300 g)
- 250g canned jackfruit (you can use tofu or another vegetable protein instead)
- 1 big onion
- 1 bunch of green asparagus
- 600g liquid soy cream
- 2 eggs
- 1 tsp. nutritional yeast (or grated emmental)
- 1 tsp. by tamari
- 1 tsp. smoked paprika
- fresh dill
- freshly ground black pepper
- virgin olive oil
- sea salt
PREPARATION (1 hour):
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Drain the jackfruit, crumble it or cut it into strips and, in a bowl, add the tamari, paprika, pepper and a splash of olive oil. Stir and let it rest for half an hour.
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Chop the onion, sauté it in oil and then drain it. Steam the asparagus with a little oil for 10 minutes and cut them.
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Beat the eggs in a bowl, add the soy cream and nutritional yeast. Salt and pepper.
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Preheat the oven to 180ºC, line a round mold with the dough and prick it with a fork. Scatter the vegetables, add the dill and cover well with the egg mixture. Bake for about 45 minutes until done.