Jackfruit Rendang
Kari • Malaysia
How to Make Jackfruit Rendang (Traditional & Healthy Version)
Jackfruit Rendang is a delicious vegetarian spin on the classic Indonesian-Malaysian rendang, a slow-cooked coconut curry typically made with meat. This global snack has found a special place in India, especially among those seeking plant-based alternatives that showcase the versatility of jackfruit, known locally as 'kathal' in Hindi. The young, tender jackfruit absorbs rich, aromatic spices and simmers in a fragrant coconut milk base, resulting in a hearty, meaty texture that’s perfect for vegetarians and meat-lovers alike. This healthy Jackfruit Rendang recipe is designed with calorie-conscious eaters in mind. It uses minimal oil, skips processed ingredients, and leverages the natural fiber content of jackfruit, making it a great snack for sustained energy and fullness. With its robust flavors—lemongrass, galangal, and Indian spices—Jackfruit Rendang brings together global influences and Indian culinary traditions. Enjoy this wholesome, spicy curry as a snack or light meal, paired with multigrain rotis or brown rice for an extra health boost. It's a modern vegetarian dish that fits perfectly into Indian calorie tracking and healthy living, while offering a satisfying taste of Southeast Asian cuisine.
Bahan-bahan(untuk 1 bowl (about 200g) jackfruit rendang)
- 300g Raw jackfruit (kathal) (cut into bite-sized pieces, seeds removed)
- 200 ml Coconut milk (light) (unsweetened)
- 1 medium Onion (finely chopped)
- 1 tablespoon Ginger-garlic paste (freshly made preferred)
- 1 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Coriander powder
- 1/2 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Garam masala
- 1 Lemongrass stalk (crushed, or 1 teaspoon paste)
- 1 inch Galangal or ginger (grated (use ginger if galangal unavailable))
- 1 tablespoon Mustard oil or olive oil (cold-pressed for health)
- to taste Salt
- 2 tablespoons Fresh coriander leaves (chopped, for garnish) - pilihan
Arahan
- 1
Prepare the jackfruit by peeling, removing seeds, and cutting into bite-sized pieces. Boil the jackfruit in salted water for 7-8 minutes until slightly tender. Drain and set aside.
10 minutes
Oil your hands and knife to avoid jackfruit sap sticking.
- 2
Heat mustard oil in a heavy-bottomed pan or kadhai over medium flame. Add onions and sauté until translucent.
3 minutes
Use low heat to prevent onions from burning and keep the oil healthy.
- 3
Add ginger-garlic paste, grated galangal, and lemongrass. Sauté for a minute until aromatic.
1 minute
Stir continuously to avoid sticking and bring out maximum aroma.
- 4
Add turmeric, red chili powder, coriander powder, and a pinch of salt. Fry the masalas for a minute.
1 minute
Splash a little water if spices start sticking.
Kenapa hidangan ini sihat
Jackfruit Rendang is a healthy choice because it combines plant-based protein, dietary fiber, and healthy fats while avoiding heavy cream, excessive oil, and refined carbs. The slow-cooked spices aid digestion and metabolism, while the natural sweetness of jackfruit reduces the need for sugar. This recipe is low in saturated fats and can be easily adapted for vegan, diabetic, or weight-loss diets, making it ideal for modern, health-focused Indian households.
Jackfruit is a fiber-rich fruit, low in calories and fat, making it an excellent meat substitute for vegetarian diets. It provides vitamin C, potassium, magnesium, and antioxidants, supporting immunity and heart health. Coconut milk, used in moderation, offers healthy fats known to improve cholesterol profiles. This dish is naturally free of cholesterol, contains plant protein, and its spice blend offers anti-inflammatory benefits. It’s a wholesome, nutrient-dense snack for energy and satiety.
Petua
- 💡Tip 1: Oil your hands and knife when handling jackfruit to prevent stickiness.
- 💡Tip 2: Use freshly ground spices for maximum aroma.
- 💡Tip 3: Simmer on low heat to develop rich, deep flavors.
- 💡Tip 4: For vegan version, ensure the coconut milk is free from additives.
- 💡Tip 5: Add lime juice before serving to enhance freshness.
Penyimpanan & hidangan
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
| Protein | 2.1 g |
| Karbohidrat | 18.5 g |
| Jumlah Lemak | 7.8 g |
| Serat | 3.2 g |
| Gula | 6.5 g |
| Zat Besi | 1.1 mg |
| Kalsium | 22.0 mg |
| Natrium | 330.0 mg |
| Kalium | 270.0 mg |
| Kolesterol | 0.0 mg |
| Vitamin A | 70.0 IU |
| Vitamin C | 8.5 mg |
| Magnesium | 28.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 35.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 21.0 µg |
