Kathal Sabzi
Tender young jackfruit cooked in a savory onion-tomato masala. This North Indian classic has a meaty texture that even non-vegetarians will love. A perfect main dish to enjoy with fresh rotis.
For 4 servings
5 steps. 35 minutes total.
- 1
Step 1
- a.Prepare and Fry the Jackfruit
- b.Generously apply oil to your hands, knife, and cutting board to prevent the jackfruit's natural sap from sticking.
- c.Wash, peel, and cut the raw jackfruit into uniform 1.5-inch pieces.
- d.Heat 1/2 cup of oil in a heavy-bottomed pan or kadai over medium-high heat.
- e.Carefully add the jackfruit pieces and shallow fry them in batches for 6-8 minutes, turning occasionally, until they are light golden brown and slightly crisp on the edges.
- f.Remove the fried pieces with a slotted spoon and set them aside on a plate lined with paper towels to drain excess oil.
- 2
Step 2
- a.Sauté the Base Masala
- b.Remove the excess oil from the pan, leaving approximately 2 tablespoons.
- c.Heat the remaining oil over medium heat. Add the cumin seeds and allow them to crackle and become fragrant, about 30 seconds.
- d.Add the asafoetida and sauté for another 10 seconds.
- e.Add the finely chopped onions and cook for 4-5 minutes, stirring frequently, until they become soft and translucent.
- 3
Step 3
- a.Cook Aromatics and Spices
- b.Stir in the ginger-garlic paste and slit green chilies. Sauté for 1-2 minutes until the raw aroma disappears.
- c.Pour in the tomato puree. Cook for 3-4 minutes, stirring, until it thickens slightly.
- d.Add the turmeric powder, red chili powder, and coriander powder. Mix well and cook the masala for 5-7 minutes on low-medium heat, until it darkens in color and you see oil separating from the sides.
- 4
Step 4
- a.Combine and Simmer
- b.Add the fried jackfruit pieces to the masala. Sprinkle with salt and dry mango powder.
- c.Gently toss everything together to ensure the jackfruit is evenly coated with the masala.
- d.Pour in 1/2 cup of water, stir, and bring the mixture to a gentle simmer.
- e.Cover the pan with a lid and reduce the heat to low. Cook for 10-15 minutes, stirring once or twice in between, until the jackfruit is tender and has absorbed the flavors. Test for doneness by inserting a knife; it should go in easily.
- 5
Step 5
- a.Finish and Serve
- b.Once the jackfruit is cooked through, turn off the heat. Sprinkle the garam masala over the sabzi and give it a final, gentle mix.
- c.Let the sabzi rest, covered, for 5 minutes to allow the flavors to meld.
- d.Garnish with freshly chopped coriander leaves.
- e.Serve hot with roti, paratha, or as a side with dal and steamed rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Always oil your hands and cutting board before handling raw jackfruit to avoid its sticky latex.
- 2Frying the jackfruit pieces before adding them to the masala is a crucial step for achieving the best meaty texture.
- 3For a faster cooking time, you can pressure cook the fried jackfruit with the masala and water for 2-3 whistles on medium heat.
- 4If you can't find fresh raw jackfruit, canned young jackfruit in brine works well. Just rinse it thoroughly before using.
- 5For a richer gravy, you can add 2 tablespoons of cashew paste or whisked yogurt along with the tomato puree.
- 6To ensure the jackfruit cooks evenly, try to cut the pieces into a uniform size.
Adapt it for your goals.
With Gravy
For a gravy version, increase the water to 1.5 cups and add 1/4 cup of cashew paste or full-fat yogurt to the masala. Simmer until the gravy thickens to your desired consistency.
Punjabi StylePunjabi Style
Add 1/4 cup of whisked plain yogurt to the onion-tomato masala after the tomatoes are cooked. Cook on low heat until oil separates, then proceed with adding the jackfruit for a creamier, tangier flavor.
With PotatoesWith Potatoes
Add 1-2 medium potatoes, cubed and fried along with the jackfruit, to make the dish more filling and kid-friendly.
Why this is on our healthy list.
Rich in Fiber
Jackfruit is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
Plant-Based Meat Alternative
The unique, stringy texture of cooked raw jackfruit mimics meat, making it a satisfying and nutritious option for vegetarians, vegans, and those looking to reduce meat consumption.
Boosts Immunity
Jackfruit contains a good amount of Vitamin C and antioxidants, which help strengthen the immune system and protect the body against infections.
Good for Heart Health
Being low in saturated fat and cholesterol, and rich in potassium, this dish can contribute to better heart health by helping to regulate blood pressure.
Frequently asked questions
Yes, Kathal Sabzi can be very healthy. Raw jackfruit is rich in fiber, vitamins, and minerals, and serves as a great plant-based meat substitute. To make it healthier, you can reduce the amount of oil used for frying or opt to boil or steam the jackfruit instead.