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A traditional Kerala stir-fry made with tender jackfruit, freshly grated coconut, and fragrant spices. This rustic and healthy side dish, with its unique meaty texture, pairs perfectly with rice and sambar.
For 4 servings
Prepare the Jackfruit: Apply coconut oil to your hands and knife. Peel the green thorny skin and remove the hard central core of the tender jackfruit. Cut the flesh into 1-inch cubes and place them in a bowl of water to prevent discoloration.
Cook the Jackfruit: Drain the jackfruit cubes. In a pressure cooker, combine the jackfruit, 1/4 teaspoon of turmeric powder, 1/2 teaspoon of salt, and 1/2 cup of water. Pressure cook for 2-3 whistles (about 10 minutes) until tender but not mushy.
Shred the Jackfruit: Once the pressure releases naturally, drain any excess water. Let the jackfruit cool slightly. Using a mortar and pestle, lightly pound the cooked jackfruit to shred it. Alternatively, pulse it 2-3 times in a food processor. Set aside.
Prepare the Coconut Paste: In a small grinder jar, combine the grated coconut, green chilies, garlic cloves, and cumin seeds. Pulse without water to create a coarse, crumbly mixture.
Temper the Spices: Heat coconut oil in a wide pan (kadai) over medium heat. Add mustard seeds and let them splutter. Then, add urad dal (if using), broken dried red chilies, and curry leaves. Sauté for 30-40 seconds until the dal is golden.
Sauté and Combine: Add the chopped pearl onions and sauté for 3-4 minutes until translucent. Add the coarse coconut paste and the remaining 1/4 teaspoon of turmeric powder. Sauté for 2-3 minutes on low heat until the raw aroma disappears.
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A traditional Kerala stir-fry made with tender jackfruit, freshly grated coconut, and fragrant spices. This rustic and healthy side dish, with its unique meaty texture, pairs perfectly with rice and sambar.
This kerala recipe takes 45 minutes to prepare and yields 4 servings. At 283.51 calories per serving with 3.78g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Finish the Thoran: Add the shredded jackfruit and the remaining 1/2 teaspoon of salt to the pan. Mix gently to combine everything well.
Steam and Serve: Cover the pan and cook on low heat for 5-7 minutes, allowing the flavors to meld. Stir occasionally. Uncover and serve hot with rice.
Add 1/4 cup of cooked red cowpeas (vanpayar) or black-eyed peas along with the shredded jackfruit for extra protein and texture.
For a sattvic version, you can omit the garlic and pearl onions. The dish will still be flavorful from the coconut and spices.
Increase the number of green chilies or add 1/4 teaspoon of red chili powder along with the turmeric for extra heat.
Tender jackfruit is an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The dish contains ingredients like turmeric, garlic, and jackfruit, which are rich in antioxidants that help fight free radicals and reduce oxidative stress in the body.
The use of fresh coconut provides medium-chain triglycerides (MCTs), which can be beneficial for heart health when consumed in moderation. The dish is also cholesterol-free.
As a completely plant-based dish, it provides essential vitamins and minerals without any cholesterol, making it a great choice for vegans and vegetarians.
One serving (about 1 cup) of Idichakka Thoran contains approximately 280-300 calories, primarily from the coconut, jackfruit, and coconut oil.
Yes, it is a very healthy dish. Tender jackfruit is rich in dietary fiber, vitamins, and minerals. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It is also vegan and gluten-free.
Absolutely. You can cook the jackfruit cubes in a pot with enough water to cover them. Boil until they are fork-tender, which may take 15-20 minutes. Drain well before shredding.
The best way is to apply a generous amount of coconut oil or any cooking oil to your hands, knife, and cutting board before you start. After cutting, you can use the same oil on a paper towel to wipe away any remaining sap.
It is traditionally served as a side dish (thoran) in a Kerala sadya (feast) or as part of a daily meal with matta rice, sambar, or moru curry (spiced buttermilk).