Jackfruit Biryani
South Indian • Eggetarian
How to Make Jackfruit Biryani (Traditional & Healthy Version)
Jackfruit Biryani, known locally as Kathal Biryani, is a beloved vegetarian delicacy from South India, especially popular in Kerala and Tamil Nadu. It combines the meaty texture of tender jackfruit (kathal) with aromatic basmati rice and a blend of traditional spices, making it a hearty and satisfying dish for all occasions. This biryani is cherished for its unique ability to mimic the texture of meat, making it a favorite among vegetarians and those observing vrat (fasts). Its fragrant layers of rice and spiced jackfruit are often prepared during festive gatherings, weddings, and family celebrations, such as Onam and Pongal, when plant-based foods are preferred. The flavor profile is rich and complex, with notes of cinnamon, cardamom, and star anise, offering a tantalizing experience for the palate. Jackfruit Biryani is a wonderful choice for those seeking an authentic Indian recipe that is both nourishing and full of flavor. It is also a great way to introduce healthy, seasonal produce into your diet, as jackfruit is abundant in South India and celebrated for its versatility.
Ingredients(for 1 medium bowl per serving)
- 1 cup Tender jackfruit (kathal) (peeled and cut into cubes)
- 3/4 cup Basmati rice (long-grain rice)
- 1 medium Onion (thinly sliced)
- 1 small Tomato (finely chopped)
- 1 tsp Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chilli (slit)
- 2 tbsp Coriander leaves (fresh, chopped (dhaniya))
- 2 tbsp Mint leaves (fresh, chopped (pudina))
- 1 tbsp Biryani masala (homemade or store-bought)
- 2 tbsp Curd (dahi) (low-fat option)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (mirch)
- 1.5 tbsp Oil (cold-pressed or mustard (sarson ka tel))
- to taste Salt
- 1/2 tsp Whole spices (cinnamon, cardamom, star anise, cloves) (mixed)
Instructions
- 1
Wash and soak basmati rice for 15 minutes. Drain and keep aside.
5 minutes
Soaking rice ensures fluffy, non-sticky grains.
- 2
Heat oil in a heavy-bottomed kadhai. Add whole spices and sauté until aromatic.
3 minutes
Blooming spices releases their essential oils for richer flavor.
- 3
Add sliced onions and sauté till golden brown. Add ginger-garlic paste and green chilli. Cook till raw smell disappears.
4 minutes
Caramelizing onions adds depth and sweetness to the biryani.
- 4
Add chopped tomatoes, turmeric, red chilli powder, and salt. Cook until tomatoes soften.
3 minutes
Let tomatoes cook down for a tangy base.
Why This Dish is Healthy
This Jackfruit Biryani is a nutritious choice because it uses tender jackfruit, which is high in fiber and low in fat, making it filling yet light. The recipe avoids deep-frying and uses minimal oil, while fresh spices and herbs enhance flavor without adding calories. With the goodness of curd and vegetables, it supports digestive health and provides sustained energy, making it ideal for weight management and balanced nutrition.
Jackfruit is low in calories and a source of dietary fiber, vitamin C, and potassium. Paired with basmati rice, this biryani provides moderate carbohydrates for energy, while the addition of curd contributes to calcium and probiotics. The use of fresh herbs (dhaniya, pudina) adds antioxidants, and the minimal oil keeps the fat content low. The dish is naturally cholesterol-free and suitable for those seeking heart-healthy options.
Pro Tips
- 💡Tip 1: Use tender jackfruit for the best texture; mature jackfruit can become fibrous.
- 💡Tip 2: Layer mint and coriander leaves between rice and jackfruit for enhanced aroma.
- 💡Tip 3: Fluff rice gently with a fork after cooking to maintain separate grains.
Storage & Serving
Store leftover biryani in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, sprinkling a few drops of water to retain moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 370.0 kcal |
