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
- 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)
- 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)
Step-by-step instructions
Step 1 · Peel and cut the raw jackfruit (kathal) into bite-sized pieces
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.
Step 2 · Heat mustard oil (sarson ka tel) in a kadhai
Heat mustard oil (sarson ka tel) in a kadhai. Add cumin seeds (jeera) and let them splutter.
Step 3 · Add chopped onions and sauté until golden brown
Add chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chili. Cook for 2 minutes.
Step 4 · Add tomato puree
Add tomato puree, turmeric (haldi), red chili powder (lal mirch), coriander powder (dhania), and salt. Cook until oil separates.
Step 5 · Add boiled jackfruit pieces and mix well
Add boiled jackfruit pieces and mix well. Cover and cook on low flame for 7 minutes, stirring occasionally.
Step 6 · Sprinkle garam masala
Sprinkle garam masala, mix gently, and cook uncovered for another 2 minutes. Garnish with fresh coriander leaves.
Step 7 · Serve hot with atta roti or steamed rice
Serve hot with atta roti or steamed rice.
Why this recipe 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.
A note on tradition
Jackfruit Sabzi is a traditional North Indian dish enjoyed especially during Holi and summer months, when jackfruit is in season. It is often prepared for festive family lunches and is considered auspicious in Uttar Pradesh and Punjab. Its unique texture makes it a favorite vegetarian alternative to meat-based curries, and it is commonly served during fasting or religious celebrations.