Kathal Vegetable: Health Benefits And Recipes

Kathal is known as jackfruit in English. It originates from southern India, Sri Lanka, Bangladesh, Malaysia, Indonesia and the Philippines. It is mainly grown in tropical regions and produces the most significant fruit, weighing 40-55 kgs.

The taste and texture of the fruit are mild, sweet and meaty. Vegan people substitute non-veg with Kathal.

Ripe and unripe both kathal can be consumed. The ripe kathal tastes like a combination of banana or pineapple flavours. Kathal is used to making so many dishes, including desserts, curries, cakes etc.

Let us learn about some health benefits of the kathal vegetable and how it can help with several other medical conditions.

Table Of Contents 

1. Nutritional Value Of Kathal Vegetable 

2. Health Benefits Of Kathal Vegetable

3. Other Properties Of Kathal Vegetable 

4. Kathal Vegetable Recipes

5. Dietitian’s Recommendation

6. The Final Recommendation

7. FAQs

Nutritional Value Of Kathal Vegetable Per 100g 

• Calories - 95 kcal 
• Protein - 1.72g
• Fibre - 1.5gm
• Fat - 0.64g
• Carbohydrates - 23.25gm
• Vitamin C - 13.7mg
• Vitamin A - 110 IU
• Potassium - 448mg
• Calcium - 24mg

Health Benefits Of Kathal Vegetable

Apart from it being delicious, it also has several health benefits, some of which are:

1. Helps In Weight Loss

Research has proved that jackfruit controls weight; consumption of jackfruit for weight loss is slowly gaining acceptance. The rich fibre and water content make you feel fuller for longer and eat fewer calories.

2. Provides Energy

Kathal vegetable contains 94 kcal per 100 gm, which includes good carbohydrates that provide instant energy, and kathal vegetable is easy to digest.

3. Boost Immunity

Jackfruit is a good source of antioxidants and vitamin C, which helps to boost immunity. The antioxidants present in kathal vegetables keep the infection away.

A 2019 review notes jackfruit contains several phytonutrients, which are plant-based compounds with antioxidant properties. They include lignin, isoflavone, and saponins.

4. Promotes Better Digestion

Kathal fruit is rich in insoluble and soluble fibre, which helps to smoothen the bowels and adds bulk to the stools.

5. Manages The Hypertension Level And Good Heart Health

Kathal vegetable is rich in potassium, which manages hypertension in the body and reduce the risk of stroke, heart attack and other cardiovascular issues.

6. Curbs Cancer Risk

Kathal vegetable is rich in flavonoids, phytonutrients and antioxidants, which flush out the toxins from the body and repair the damaged tissues by preventing cancer.

7. Cures Insomnia

Due to magnesium and iron, ‌insomnia can be cured by improving sleep quality. Anaemia is a primary cause of insomnia and can also be cured with the help of magnesium.

8. Boosts The Nervous System

Kathal fruit is rich in niacin and thiamine, which regulates the nervous system and lower fatigue, muscle weakness and stress.

According to a 2014 review, jackfruit contains anti-inflammatory, antibacterial, and antifungal properties that may also help encourage wound healing.

9. Works As Anti-Aging

Kathal vegetable is rich in antioxidants that fight free radicals produced during oxidative stress and slow ageing by reducing wrinkles, blemishes and fine lines.

10. Increases The Quality Of Blood

Kathal vegetable is an excellent source of iron which prevents anaemia and boosts the metabolism. Also, the copper and magnesium content improves the quality of blood.

Other Properties Of Kathal Vegetable

• It can help kill worms.
• It has anti-asthmatic activity.
• It may help reduce blood pressure.
• It may show anticancer properties.
• It may help lower blood glucose..
• It may have anti-inflammatory properties.
• It may contain antifungal properties.
• It helps reduce fever.
• It may have anti-ulcer properties.
• It may show antidiarrheal.
• It has anti-ageing properties.
• It may act as an antimicrobial agent.
• It may help with wound healing.
• Helps induce sleep.
• Helps with digestion.

Kathal Fruit Recipes 

Here are some delicious kathal recipes for you to try.

1. Bihari Champaran Kathal Curry

A Bihari one-pot kathal curry to relish with plain rice.

Ingredients

• Raw kathal - 200g, chopped
• Tomato- 1 big, chopped 
• Onion- 1 big, chopped 
• Green chilli silted- 2 nos 
• Ginger garlic paste- 1 tbsp
• Turmeric powder- 1 tsp
• Salt as per taste
• Red chilli powder- 1 ½  tsp
• Kashmiri chilli- 2 medium
• Garam masala powder- 1 tsp
• Coriander powder- 1 ½  tsp
• Cloves- 3-4
• Cardamom- 2
• Mustard oil- 2 tsp
• Ghee- 1 tsp
• Garlic cloves whole- 4-5
• Bay leaves- 2 leaves 
• Coriander leaves- 1/3 cup chopped
• Jeera powder- ½ tsp

Preparation Method

1. Wash the raw kathal vegetable properly and keep it aside.

2. Take a deep bowl except for ghee, mix all the above ingredients with kathal, mix well, and let it sit for 15-20 minutes to marinate.

3. Take clay handi, grease it with ghee, pour all the marinated mixture, cover the open handi with aluminium foil, and put the lid on it. 

4. First, cook everything on high flame for 2-3 minutes, then let it cook on sim for about 30-40 minutes. 

5. Keep shaking the handi carefully to mix everything well inside and for proper cooking

6. After almost 40 minutes, remove from the gas and keep it aside for 7-10 minutes, then remove the foil and check whether the kathal has adequately cooked or not, as also the salt.

7. Serve hot with paratha or plain steamed rice.

2. Kathal Fried Rice

A new Chinese-flavoured kathal rice recipe to enjoy this season. 

Ingredients

• Chopped raw kathal- 200g
• Onion- 1 medium, sliced
• Carrots- 1 small, chopped
• Chilli flakes- 1 tsp
• Salt as per taste
• Oil- 2 tsp
• Green peas- ¼ cup, boiled
• Dark soya sauce- 1 ½  tsp
• Coriander leaves- 2 tbsp
• Green chilli silted- 2 
• Red chilli powder- ½ tsp
• Garlic chopped- 1 tbsp
• Soaked and cooked rice- 60g

Preparation Method

1. Cook the kathal vegetable in a pressure cook for two whistles.

2. Take an iron wok, add oil, add onion slices and cook for a minute on high flame.

3. Add garlic, carrot, green peas, and green chilli sauté for 2 minutes.

4. Add red chilli powder, soy sauce, salt, chilli flakes, coriander leaves and boiled kathal.

5. Add boiled rice, mix everything well, and serve hot by garnishing spring onions and mint leaves.

Dietitian’s Recommendation

People love kathal which, substitutes meat, and is an excellent option for vegan and vegetarian people. However, the flesh of the kathal feels like you are eating meat. Apart from that, there are many ways to incorporate kathal into your regular diet:

• You can combine ripe kathal in yoghurt with nuts and a little cinnamon powder, making a wholesome breakfast or snack option.
• You can eat raw shredded kathal with onion and tomato sauteed with some spices for 2-3 minutes as a salad.

                                                                           -Dietitian Akshata Gandevikar 

The Final Say

Kathal fruit is loaded with many nutrients which are great for health, starting from the heart to the skin. Also, its lip-smacking recipes can be consumed with a combination of spices.

FAQs

1. What is the shelf life of the kathal fruit?

Kathal's fruit shelf life is concise; it spoils quickly.

2. Can kathal be consumed in ripe and raw form?

Yes, you can consume kathal's raw form for making curries and sabji and the ripe form for making desserts.

3. How beneficial is kathal for the skin?

Kathal fruit is rich in vitamin C, which works as an antioxidant by keeping the skin firm and healthy and reducing the signs of ageing.

4. Is kathal fruit good for weight loss?

Yes, kathal fruit is rich in soluble and insoluble fibre, which helps keep you full for longer, boosting weight loss.

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