Jackfruit Sabzi
Lunch • India
How to Make Jackfruit Sabzi (Traditional & Healthy Version)
Jackfruit Sabzi, known as 'Kathal ki Sabzi' in Hindi, is a beloved North Indian vegetarian dish that transforms the humble jackfruit into a flavorful curry. This sabzi is especially popular in Uttar Pradesh, Punjab, and Rajasthan, where jackfruit is celebrated for its meaty texture and versatility. Traditionally prepared during summer months when fresh jackfruit is available, this sabzi is often served with atta roti or steamed rice, making it a wholesome lunch option for Indian families. Jackfruit Sabzi is not just a culinary delight; it’s also a cultural staple during festivals like Holi, when vegetarian dishes take center stage. The sabzi is rich in spices such as garam masala, cumin (jeera), and coriander (dhania), which infuse deep, robust flavors. Despite its hearty taste, Jackfruit Sabzi is surprisingly light and nutritious, making it ideal for calorie-conscious eaters. Its fibrous texture and ability to absorb flavors make it a satisfying substitute for meat in vegetarian Indian cuisine. Whether you’re looking for an authentic lunch recipe or a healthy Indian sabzi, Kathal ki Sabzi is a must-try for every home cook.
Ingredients(for 1 medium bowl per person)
- 250 grams Raw jackfruit (kathal) (cut into bite-sized pieces)
- 1 medium Onion (finely chopped)
- 1 large Tomato (pureed or finely chopped)
- 1 teaspoon Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chili (sliced, hari mirch) - optional
- 1 teaspoon Coriander powder (dhania powder)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1/2 teaspoon Garam masala
- 1/2 teaspoon Cumin seeds (jeera)
- 1 tablespoon Mustard oil (sarson ka tel)
- to taste Salt (namak)
- 2 tablespoons Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Peel and cut the raw jackfruit (kathal) into bite-sized pieces. Boil in salted water for 7-8 minutes until just tender. Drain and cool.
8 minutes
Grease your hands with oil to avoid jackfruit sap sticking.
- 2
Heat mustard oil (sarson ka tel) in a kadhai. Add cumin seeds (jeera) and let them splutter.
2 minutes
Mustard oil enhances authentic flavor; heat until it smokes lightly before cooking.
- 3
Add chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chili. Cook for 2 minutes.
4 minutes
Keep flame medium to prevent burning onions.
- 4
Add tomato puree, turmeric (haldi), red chili powder (lal mirch), coriander powder (dhania), and salt. Cook until oil separates.
5 minutes
Add a splash of water if masala sticks to kadhai.
Why This Dish is Healthy
Jackfruit Sabzi is a healthy lunch choice because it is low in calories, high in fiber, and free from cholesterol. The dish uses minimal oil, making it suitable for weight-watchers and those managing diabetes. The inclusion of spices and fresh vegetables supports metabolism and heart health, making it a nutritious addition to any vegetarian Indian diet.
Jackfruit is a powerhouse of dietary fiber, vitamin C, and potassium, helping boost immunity and digestion. The use of mustard oil offers healthy fats and antioxidants, while spices like turmeric and coriander provide anti-inflammatory benefits. This sabzi is low in saturated fat, moderate in carbohydrates, and contains plant-based protein. It’s gluten-free (if paired with rice), and the vegetables add essential micronutrients for overall health.
Pro Tips
- 💡Tip 1: Grease knife and hands with oil while cutting jackfruit to prevent sticky sap.
- 💡Tip 2: Always boil jackfruit before cooking to soften and remove bitterness.
- 💡Tip 3: Use fresh coriander leaves for garnish to enhance aroma and flavor.
Storage & Serving
Store leftover sabzi in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water if needed.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
