Healthy Recipes
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Healthy Recipes

Andhra Jackfruit Curry (Panasa puttu koora)

Panasa in Telugu refers to jackfruit, a fruit loved by so many of us. It has a meaty texture and soaks up the flavors you put in beautifully. This also makes it a great vegan alternative to be used in meaty curries. Here’s our version of the famous spicy Andhra style Jackfruit curry-

Why is it healthy?

  • The flesh and seeds of jackfruit are considered as a cooling and nutritious tonic. Jackfruit has an abundance of important minerals. It is rich in magnesium, which is important for the absorption of calcium and helps strengthen the bones and prevents bone-related disorders such as osteoporosis.
  • This recipe is a great way to add veggies in your diet too. Veggies have multiple health benefits — from being fibre rich to supplying our body with essential vitamins, minerals and antioxidants.

Who is it for?

This recipe is ideal for kids or adults both alike who like to try new recipes everyday. People who are diabetic, hypertensive (high BP) or have high cholesterol can have this as a part of their main meal. If you’re just looking to eat right and healthy or even trying to shed some weight, you can have this recipe as a well.

Combine the curry with a portion of your favourite carb (rice, roti, quinoa, millets etc), a protein (lentils, legumes, yoghurt, lean meat) and a portion of salad to make it a complete balanced meal.

The picture shown is only indicative of how the recipe would turn out after cooking as it is subjective to the individual style of cooking & hand.

⏳ Preparation Time: 20–25 minutes

🍽 Serves: 1

🥗 What you’ll need:

  • Jackfruit flesh- 1/2 cup
  • Oil or Ghee- 1 teaspoon
  • Cumin seeds- 1/2 teaspoon
  • Mustard seeds- 1/4 teaspoon
  • Curry leaves- 4 to 5
  • Garlic paste- 1/2 teaspoon
  • Onion (chopped)- 1/4 cup
  • Turmeric powder- 1/4 teaspoon
  • Red chillies- 1
  • Tomato (chopped)- 1/4 cup
  • Salt- as per taste
  • Tamarind water/ pulp- 2 to 3 teaspoon
  • Coriander leaves (chopped)- 1 tablespoon
  • Cashew nuts- 4 to 5
  • Garam masala powder- 1/4 teaspoon
  • Coriander leaves (chopped)- for garnish

✋Method:

  1. First, chop jackfruit into tiny pieces and marinate them in salt, turmeric powder, oil and keep it aside for 15 to 20 minutes.
  2. Next, boil the marinated jackfruit pieces in water and keep aside.

To make the curry,

  1. Heat oil in a pan. Add cumin seeds, mustard seeds, curry leaves, garlic paste, chopped onions, turmeric powder, crushed red chillies, chopped tomatoes salt and tamarind water and saute till the onions turn light brown.
  2. Next, add the boiled jackfruit, chopped coriander leaves, cashew nuts and garam masala. Mix it well and boil the curry for a few minutes. Adjust the seasoning as required and garnish with coriander leaves.
  3. Panas Puttu Koora is ready. Enjoy with some steamed rice or a fluffy phulka! :)

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Nutritionist Vasundhara Agrawal

Nutritionist Vasundhara Agrawal

Lifestyle Trainer & Nutrition Coach | I help you #livehealthy

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