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Jackfruit, known as ‘Kathal’ in Hindi, is a unique and nutritious tropical fruit grown in many parts of India. While the raw fruit itself can be eaten, when unripe or not fully ripe it lends itself beautifully to curries and stews thanks to its meaty texture that soaks up spices and flavors. 

In this authentic Indian recipe, we’ll be using unripe jackfruit cut into pieces and boiling it first to soften it up before frying and then cooking it in a delicious, aromatic curry sauce known as ‘Kathal Ki Sabji’ or Jackfruit Curry.

Jackfruit Nutrition & Health Benefits

Jackfruit contains high amounts of vitamin C, A, thiamine, riboflavin, calcium, potassium, iron, sodium, zinc and niacin. The seeds are also edible and rich in protein and potassium. 

Some of the top benefits of jackfruit include:

- Boosts immunity

- Improves digestion  

- Regulates blood sugar levels

- Supports heart health 

- Promotes healthy skin and vision

This vegan curry is thus packed with nutrition to fuel your body in an incredibly tasty way.

Step-By-Step Kathal Ki Sabji Recipe 

Ingredients:

- 1⁄2 kg raw jackfruit, chopped

- 4 cups water

- 1⁄4 tsp salt

- 4 tbsp vegetable oil  

- 1 tsp cumin seeds

- 1⁄4 tsp asafoetida

- 2 bay leaves

- 1-inch cinnamon stick

- 2 green cardamoms 

- 1 tbsp ginger-garlic paste

- 3 finely chopped onions

- Spices: turmeric, coriander, cayenne, garam masala

- 3 tomatoes, pureed 

- 2 tbsp yogurt

- 1 tbsp mango powder

- cilantro for garnish

Instructions:

1. Boil jackfruit in water with salt for 2 whistles to soften. Drain and set aside.

2. Heat oil in pan. Fry boiled jackfruit for 2 minutes to enhance texture. 

3. To make curry - sauté cumin seeds, asafoetida and whole spices in oil. 

4. Add onions, chili, tomato puree, spices and yogurt. Cook until oil releases.  

5. Add boiled jackfruit, mango powder and salt. Simmer for 5 mins.

6. Garnish with cilantro before serving with rice or roti.

The end result is a rich, flavorful curry that highlight’s jackfruit’s unique qualities. Enjoy this nutritious Kathal Ki Sabji dish for dinner tonight!