A Simple Guide to Jackfruit Plus 5 Delicious Recipes

Whether you're on a plant-based diet or just looking to diversify, jackfruit is an exciting ingredient to experiment with.

Here is everything you want to know about jackfruit, plus four delicious vegan recipes to try.

Jump to:

• What is Jackfruit?
• Why Jackfruit?
• Types of Jackfruit
• What Part of the Jackfruit is Edible?
• Is Jackfruit a Seasonal Fruit?
• Does Unripe Jackfruit Taste Like Meat?
• Buying and Storing Tips
• How to Cook with Jackfruit
• Jackfruit in Your Diet: Separating Myths from Reality
• Vegan Jackfruit Recipe Ideas
• Jackfruit Tacos
• BBQ Jackfruit Sliders With Vegan Coleslaw
• Vegan Jackfruit Nachos
• Vegan Jackfruit Quesadillas
• Vegan Tunacado Sandwich
• Craving More Nuts & Twigs?
• Comments

What is Jackfruit?

Originally hailing from Southwest India, jackfruit is a tropical fruit that has spread to other warm climates like Southeast Asia, Africa, and South America.

Regularly, jackfruits typically weigh between 3 to 10 kg (about 6.6 to 22 pounds). However, they can vary quite a bit in size and weight. The smaller ones might be on the lower end of this scale, while the larger specimens can easily reach or exceed 10 kg.

It's worth noting that the heaviest ones, like those breaking records, are exceptional cases and not the norm. Jackfruit is known for being the largest tree-borne fruit in the world, so even at its average size, they're quite impressive! But some jackfruit trees can produce ginormous fruits weighing up to 80 pounds—making it the largest fruit that grows on a tree.

Two fun facts: one tree can produce up to 200 fruits annually, and the largest ever recorded jackfruit (as of the writing of this article) according to the Guinness Book of World Records is 42.72 kg (approximately 94 lb 2.9 oz)!

Why Jackfruit?

Apart from its sheer size, what makes jackfruit so intriguing is its texture and versatility. When young and unripe, the flesh has a meat-like consistency that's perfect for soaking up flavors, making it one more great meat substitute.

On the health side, jackfruit is a fiber powerhouse, low in calories, and offers a good dose of vitamins and minerals.

Types of Jackfruit

Jackfruit is quite the culinary artist, donning different hats depending on its stage of ripeness. There are two ways to have jackfruit - Young, Green Jackfruit and Ripe Jackfruit.

Young and Green Jackfruit

In its unripe form, jackfruit typically sports a bright yellow-green hue. Known as "young" or "green" jackfruit, the flesh here is not yellow like in ripe jackfruit but rather an off-white color you see coming in a can.

At this immature stage, the fruit itself is less abundant and contains small, undeveloped seeds. The major distinction between ripe and unripe jackfruit lies in its texture; both the pulp and stringy fibers, along with the seeds, are tender and edible.

When it's young and green, jackfruit is something of a magician in the kitchen. You'll often find it canned in water or brine, and it's incredibly neutral in taste. This jackfruit gets the spotlight in savory dishes, masquerading as meat. It absorbs flavors like a sponge, so whatever spices or sauces you throw at it, it takes them on with gusto. This versatility makes it a favorite in dishes where you'd typically use pulled pork or chicken.

Ripe Jackfruit

As it ripens, jackfruit transforms. It becomes this lusciously sweet fruit, a far cry from its younger, more neutral self. Its color changes to a yellow-green or brown, emitting a sweet, fruity aroma.

Eating ripe jackfruit is like tasting a tropical cocktail of pineapple, banana, and mango – it's that fruity and fragrant. Fresh out of its spiky shell, it’s a treat by itself.

Ripe jackfruit falls into two categories: soft and hard. Soft, ripe jackfruit features moist, sweet pods, while the hard variety has a crunchier, drier texture reminiscent of a fuyu persimmon. Hard jackfruit, the largest type, is most commonly exported and is the variety most familiar in the U.S.

In the world of desserts, ripe jackfruit really shines. It's the kind of ingredient that can elevate a simple ice cream, jam, chutney, smoothies, or even become the star of a tropical-themed cake. Ripe jackfruit can also be cooked or fried to make chips.

What Part of the Jackfruit is Edible?

While everything is edible in canned jackfruit, here is the breakdown when using the whole fruit.

1. Fruit Pods: These are the most commonly eaten part of the jackfruit. The sweet, yellow pods (also called bulbs) can be eaten raw when ripe or cooked when unripe.
2. Seeds: The seeds inside the fruit pods are also edible. They can be boiled, roasted, or ground into flour. Once cooked, they have a texture and flavor somewhat similar to chestnuts.
3. Rind: The outer rind or skin of the jackfruit is generally not eaten due to its tough and fibrous texture. However, in some culinary traditions, it may be used to make pickles or curry after proper processing.
4. Inner Pith: The white, fibrous part that holds the pods in place (known as the pith) is typically discarded due to its stringy and tough nature. However, in some cultures, it's used in certain recipes after proper cooking.

Is Jackfruit a Seasonal Fruit?

In general, jackfruit is a tropical fruit, flourishing in humid, warm climates. As mentioned before, it is most commonly found in parts of Southeast Asia, Africa, and Brazil. In these regions, jackfruit typically has a peak season. For instance, in countries like India and Bangladesh, you'll find jackfruit ripening mainly during the summer months, from approximately March to June or July. This is when they are most abundant, and their quality is at its peak.

However, due to its growing popularity and the global food trade, jackfruit can often be found in other parts of the world outside its traditional growing areas. In these cases, its availability might not be as closely tied to a specific season. For instance, in Western countries, you can find canned or frozen jackfruit year-round, especially in stores with Asian or international foods.

So, while jackfruit is traditionally a seasonal fruit in its native regions, its increasing global presence has made it more accessible throughout the year.

Does Unripe Jackfruit Taste Like Meat?

Think of jackfruit as a culinary tribute artist, much like those Elvis impersonators. They might have the swagger and style, but they're not exactly the original. In a similar way, jackfruit delights with its meat-mimicking texture and its ability to soak up flavors, offering a convincing performance in dishes. It's a star in its own right, hitting the right culinary notes and leaving you pleasantly surprised.

As mentioned before, when jackfruit is young and green, it's not quite a fruit star yet. In this stage, it's fantastic at imitating shredded chicken in terms of texture. It's got this stringy, fibrous quality that, once cooked, could easily pass off as pulled chicken.

However, when it comes to flavor, jackfruit is quite distinct from chicken. In its unripe form, it has a somewhat elusive taste – neutral but ever so slightly fruity, which is perfect for soaking up spices and seasonings. But unlike chicken, it lacks that inherent meaty, umami flavor. And ripe jackfruit? Totally different story – it goes full-on sweet mode, ditching any chicken aspirations.

So, to sum it up, unripe jackfruit is a great meat substitute and does its best chicken impersonation when cooked and seasoned. However, it's definitely its own unique performer in the culinary world.

Buying and Storing Tips

Here's a tip for beginners: kick off your jackfruit journey with the canned young, green variety. Trust me, it's way less hassle than dealing with the fresh stuff.

Just make sure you pick the ones canned in water or brine, not syrup – that's a game changer. After you've opened a can, store leftovers in an airtight container and keep it in the fridge. It'll stay good for about a week.

Finding jackfruit nowadays is pretty easy. Most grocery stores with a decent international food section carry it. You can also buy it from Amazon.

How to Cook with Jackfruit

Dealing with a fresh jackfruit can be a bit of a sticky situation and pretty time-intensive, so get familiar with a tutorial online before diving in. And remember, even after you've wrestled with it, you've still got to cook the thing – usually, a boil or roast will do the trick.

For this section, we'll focus on the canned variety for convenience.

Canned Unripe Jackfruit

To start, canned young green jackfruit in brine or water is your best bet for savory recipes. Drain and rinse it thoroughly to remove any brininess. Then, you can either shred it with a fork or chop it up, depending on the texture you're going for.

Cooking is easy – simmer the jackfruit in your choice of sauce or seasoning to infuse flavor. It's perfect for mimicking pulled pork in tacos, adding substance to curries, or tossing into stews. The key is to give it enough time to soak up the flavors of your spices and sauces. With its meaty texture and ability to absorb various flavors, try some vegan jackfruit quesadillas as an easy entry into the world of jackfruit.

Canned Ripe Jackfruit

Cooking with ripe jackfruit from a can is an enjoyable and straightforward experience, perfect for adding a tropical twist to your dishes.

First, drain and rinse the canned jackfruit to remove syrup. This step is crucial to ensure you get the fruit's natural flavor.

Once prepped, ripe jackfruit is incredibly versatile. You can use it to create delightful desserts smoothies, or even as a natural sweetener in baked goods.

For baking, try blending the jackfruit into a smooth paste and incorporating it into cake or muffin batter for a subtle tropical flavor.

In desserts, the jackfruit can be used as a topping for ice cream or mixed into yogurt. Its sweet, fruity taste pairs well with coconut, mango, and other tropical flavors.

For an exotic smoothie, blend the jackfruit with some bananas, a dash of lime juice, and a bit of ginger for a refreshing drink.

Jackfruit in Your Diet: Separating Myths from Reality

Jackfruit has become a versatile and unique ingredient in the plant-based community and beyond. However, with its rise in fame, certain myths have surfaced. Let's debunk these myths and lay out the factual information about incorporating jackfruit into your regular rotation.

Myth 1: Jackfruit is High in Protein

• Reality: Jackfruit is not a protein superstar, unlike other meat alternatives like tofu or seitan. While it's excellent for texture and flavor, it contains about 1-2 grams of protein per cup.

Myth 2: Jackfruit Only Works as a Meat Substitute

• Reality: While jackfruit is popular for mimicking pulled pork or chicken due to its texture, it's also versatile in other culinary roles. Ripe jackfruit has a sweet, tropical flavor, making it a great addition to desserts, smoothies, or breakfast bowls.

Myth 3: Jackfruit is Nutritionally Incomplete

• Reality: While jackfruit isn't a protein powerhouse, it's rich in other nutrients. It's a good source of dietary fiber, vitamin C, and B vitamins and contains antioxidants that contribute to overall health. Jackfruit also has a low glycemic index, making it a great option for those managing blood sugar levels.

Myth 4: Jackfruit is Unsustainable

• Reality: Jackfruit is actually considered an eco-friendly crop. It's typically grown in tropical climates and requires relatively less water and pesticides compared to other crops. Its cultivation supports sustainable farming practices and can be a more environmentally friendly option compared to some meat substitutes that require intensive processing.

Vegan Jackfruit Recipe Ideas

Here are some of the best vegan jackfruit recipes around.

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