How to Cook Green Jackfruit in the Instant Pot | How to cook फणस / कटहल

A step-by-step guide on how to cook jackfruit and how to freeze it for an easy weeknight meal

Hello Foodies,

         Have you tried cooking green/raw jackfruit in your instant pot? Today I want to show you my step-by-step guide on how to cook this superfood in the instant pot, and how to freeze it!. When cooked properly jackfruit is bursting with flavor, tender, and juicy, with crispy edges that taste just like meat / pulled pork!

I first tried green jackfruit after marriage, in a curry/stir fry form. My MIL made jackfruit curry and I was BLOWN away. I was like this stuff is fruit?! But it tastes Mind Blowing. And from that day I became a fan of green jackfruit. If you’ve already had jackfruit and don’t think you like it, I urge you to try it prepared like this.

Video Recipe:

Cutting the jackfruit takes a little bit of effort, I recommend cutting the whole jackfruit and then freezing it into individual bags for easy meal prep. It’s foolproof in creating the most delicious tasting jackfruit that you can use in burgers, curries, sandwiches, tacos, bowls, or anywhere you want to enjoy the meat/pulled BBQ-like flavor.

What is Jackfruit?

        Jackfruit is a gigantic, spiny tropical fruit that is indigenous to India but now grows in tropical and subtropical climates like Southeast Asia. Unripe or green jackfruit is what you can use to make savory dishes, like jackfruit curry, jackfruit biryani, jackfruit taco, jackfruit burger, and many more. Ripe jackfruit is orange/yellow and is sweet and sticky, making it perfect for dessert applications. Jackfruit can either be used as a vegetarian meat replacement or in dessert depending on its ripeness.

How to Cut and Cook the Jackfruit?

  • Cut and remove the skin of the jackfruit(Here).
  • Add it into a bowl of water, turmeric, and salt mixture. 
  • Keep aside until the remaining jackfruit is cut.
  • Once it is ready to cook, drain the jackfruit and add it to a bowl. 
  • Add the jackfruit to the instant pot along with salt, turmeric, and green chilies.
  • Pressure cook for 4 minutes.
  • Perfectly cooked, tender, and crispy jackfruit is ready to use in the recipe.

In the recipe, I have used green jackfruit and not the canned one. But if you can not find whole green jackfruit then use that you get from the grocery store. And cook in the instant pot, just like I did.

Where to find Jackfruit?

You can find jackfruit in grocery stores like Trader Joe’s or any local Asian grocery store. You can find it on Amazon as well. Ensure that you are buying jackfruit in brine or in water and not in syrup. The sweet, syrupy kind won’t work in these savory recipes. 

How to Shred Jackfruit?

Once the jackfruit has boiled, drain it and rinse with cold water. Using a fork or a potato masher, begin to shred the jackfruit into silky strains. If using your hands, pick up the softened jackfruit and pull apart then place it back into the pan. 

Jackfruit is also known as-

In Marathi: Phanas(फणस)

English: Jackfruit, Jack-orange Wood

Sanskrit: Kankatphal(कंटकफल), Phanas(फणस)

Hindi: Katahar(कटहर), Kathal(कटहल)

Kannada: kujja(कुज्जा), Tage(तागे), Panas(पनस), Halsu(हलसु)

Gujrathi: Vanas(ફણસ)

Ingredients:

  • Green/Unripe Jackfruit 2 lbs, Chopped
  • Salt 2 Tsp
  • Turmeric 2 Tsp
  • Green Chilies 5-6
  • Water as needed

Instructions:

  • Cut the green jackfruit and remove the green skin and hard middle white part.
  • In a pot pour water, salt 1 tsp, turmeric 1 tsp, and jackfruit and stir well.
  • Cover and keep aside for 5-10 minutes or until it's ready to cook(It will help to avoid blackening of jackfruit).
  • When it’s ready to cook, drain the water from the jackfruit.
  • Transfer the jackfruit into the insert of the instant pot.
  • Now add salt 1 tsp, turmeric 1 tsp, green chilies, and pour water.
  • Give everything a quick stir and close the lid of the instant pot.
  • Place the vent in the sealing position.
  • Cook on Manual Mode(Hi) for 4 minutes.
  • Quick-release the pressure and once the pin drops down open the lid.
  • Drain the water and remove the jackfruit from the pot.
  • Using a fork, mash the jackfruit.
  • Here perfectly cooked, tender, and crispy jackfruit is ready to use in the recipe.
  • Do NOT discard the core or seeds, they are totally edible. Enjoy!!!

How to Freeze the cooked Jackfruit?

  • Place the cooked and cooled jackfruit in the freezer-safe bags, lay flat, and squeeze out as much air as possible. I do use my cromify vacuum sealer to seal the bags and freeze the food.
  • Place the bags flat into the freezer. 
  • They will keep in the freezer for up to 3 months.

Dietary Comment:

  • The calorie count is based on a 2000 calorie diet.
  • Per 100 g of jackfruit contains 106 calories,  25 g carbohydrates, 2 g dietary fiber, 0.9 g fats, and 2.3 g protein.
  • Portion size can always be increased or decreased depending on your health goals and activity level.
  • (Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary significantly based on products used.)

Health Benefits of Jackfruit:

  • Jackfruit is high in some vitamins and minerals, it's rich in vitamin C and high in B vitamins.
  • It has high antioxidant properties that may help prevent the development of several chronic diseases, such as heart disease and diabetes.
  • It has a low glycemic index and provides some fiber, protein, and antioxidants, all of which may promote better blood sugar control.
  • It is antibacterial and antiviral which is a great support to the immune system.
  • It is low in calories .100 g of jackfruit only contains 94 calories.
  • It has a neutral flavor that pairs well with savory dishes.
  • The perfect option for meat in vegan and vegetarian diets.
  • Eating jackfruit can give your daily nutrition an iron boost and can help to prevent anemia.
  • Jackfruit helps in maintaining good eyesight as they contain Vitamin A.
  • Vitamin A also promotes healthy hair and prevents brittle hair.

  • If you make this recipe, share your food picture with hashtag #aaichisavali on Instagram and Facebook so that everyone can enjoy it too! 
  • Subscribe to my YouTube channel for Healthy, Tasty, Instant Pot, and Air fryer recipes.
  • I love it when you try my recipes and send me pictures & feedback.

Eat Healthy, Stay Healthy!!!

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