Jackfruit and Cauliflower Curry
Updated: Dec 24, 2020
Jackfruit curry has recently become one of my favourite meals during this year. 2020 has led me to experiment with many different foods, flavours and textures. This curry has such a flavoursome taste profile, that just needs to be shared!
For me, this is an all year round food. It can be a great warming and comforting dish during the cold winter nights, but it's also an excellent dish for creating conversation as a party pleaser at any gathering, or served during a warm summer evening in the garden with family. No matter the occasion, this curry will accommodate the setting just perfectly.
So, why jackfruit? Well, why not! Jackfruit is such a versatile ingredient that you can add to so many different plant-based meals, to bring a meaty texture to any dish, plant-based or omnivorous. Whatever your agenda, this will fulfil every need you could want from any alternative. Jackfruit also acts some-what like a giant sponge, soaking in all the flavours in its way, so when the meal is finally ready to serve, the jackfruit will be bursting full with rich flavour.
If you are new to jackfruit, don't worry, I'm sure it will soon become a favourite in your diet. When shopping for jackfruit I would advise you to look for one that is young, green and unripe. At this stage, the jackfruit is tasteless, which is what you need for it to take on a full-flavoured body. Young jackfruit has now become very easy to find in most supermarkets, and you will usually find it in the tinned goods isle (as this is how it is usually stored). Depending on where you buy your Jackfruit, it can be found at a very low price. I shop for mine at Aldi, where it is under £1.
1 tin of young green jackfruit
8oz of cauliflower - chopped into small florets
1 medium onion - chopped finely
2 garlic cloves - minced (if lazy like me, feel free to use pre-minced garlic!)
2 tsp of garam masala
1 tsp of turmeric
1 tsp of paprika
1 tin of chopped tomatoes
1 tin of coconut milk - this recipe contains light reduced-fat coconut milk
2 tbsp of soy sauce
2 tbsp of curry powder
1 tbsp of vegan nutritional yeast
½ a lemon
These measurements are for the level of spice and taste that I like in my curry, so I would advise to try this recipe out first and if you find it too mild for your liking, you can increase the quantities of the spices if you feel that you would like it to have more of a kick.
This jackfruit and cauliflower curry is one of the healthiest meals that I have to offer. It's very low in calories, 169.4 calories per serving to be exact, whilst it hits every single vitamin and mineral (apart from one, vitamin D) your body needs to function optimally. Although it is not the highest in protein (6.12g), it does include all 9 essential amino acids to help your inner building blocks develop and grow.
As always, I will add the accompanying nutritional values at the end of this post in the form of an infographic, with an additional more in-depth list of nutrients following.
I would also like to mention that the calories I have stated above do not take into consideration any accompanying sides, so feel free to add any sides you would like. I, myself like to add a portion of whole grain rice, a pakora or a bhaji. The list of sides you could add is endless! You will just need to take into consideration the nutritional values of these products if you are focused on certain goals such as weight loss or athletic training.
Although this recipe serves 4 people, it is okay to store this dish in the fridge for around 3-4 days after the initial cook, considering it is stored in an airtight container. The same goes with freezing, this jackfruit and cauliflower curry is completely safe to freeze (but is not advised to freeze with sides such as rice).
Step by step guide
Prep time: 5 minutes Cook time: 30 minutes
Add oil into the pan and turn onto a medium heat.
Add the cauliflower florets into the saucepan and let them sauté for 4 minutes until they start to soften.
Add the garlic and onion, stir in with the cauliflower and let them sauté for a few minutes more until the onions brown and create a delicious aroma with the garlic.
Add the drained jackfruit into the pan, breaking down the jackfruit into smaller chunks.
Add in the garam masala, turmeric and paprika to the pan. Make sure to stir and coat all ingredients.
Allow the mixture to cook for around 5-6 minutes.
Add the chopped tomatoes and coconut milk to the pan, and stir until mixed with the ingredients. Leave to simmer for 4-5 minutes.
Combine the soy sauce, nutritional yeast and curry powder and add to the rest of the ingredients.
Allow the curry to sit and simmer for 20 minutes, stirring occasionally.
Squeeze the lemon into the curry and allow to simmer for 2 minutes.
Serve and enjoy.
If you do decide to recreate this recipe, make sure to share your pictures on instagram by tagging @yumfu.life or use the hashtag #yumfu
Peace and plants 🌱
Monounsaturated Fat 0.25g
Polyunsaturated Fat 0.25g
B1 (Thiamine) 0.15mg
B2 (Riboflavin) 1.55mg
B3 (Niacin) 1.02mg
B5 (Pantothenic Acid) 0.82mg
B6 (Pyridoxine) 0.27mg
B12 (Cobalamin) 1ug
Vitamin A 286.2 IU
Vitamin C 24.2mg
Vitamin D 0IU
Vitamin E 0.82mg
Vitamin K 9.9ug
Omega 3. 0.1g
Omega 6 0.1g