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RECIPE
Ingredients
For preparation:
- 500g baby jackfruit (polos), peeled and cut into bite-sized pieces
- 1 tsp turmeric powder
- 1 tsp salt
For curry:
- 2 tbsp coconut oil
- 1 medium onion, finely sliced
- 2 garlic cloves, minced
- 1-inch piece of ginger, minced
- 2 green chilies, slit
- 2 tsp roasted curry powder (Sri Lankan style)
- 1 tsp unroasted curry powder
- 1 tsp chili powder
- 1 tsp paprika (optional, for color)
- 1 tsp mustard seeds
- 1 sprig curry leaves
- 1 small piece of pandan leaf (rampe)
- 1 cup thick coconut milk
- 1 cup water
- Salt, to taste
Optional:
1 tsp tamarind paste (or 1-2 pieces of dried goraka for tang)
Nutritional Information
Calories 180-200 kcal
Carbohydrates 18-20 g
Protein 3-4 g
Fat 12-15 g
Fiber 5-7 g
Sugars 3-5 g
Sodium ~500 mg
Potassium 300-400 mg
Vitamin C ~15% of RDI
Iron ~10% of RDI
RECIPE
Baby Jackfruit Curry (Polos Curry)
A Flavorful Sri Lankan Delight
Baby Jackfruit Curry (Polos Curry) is a beloved Sri Lankan dish that showcases the flavors of tender young jackfruit cooked in an aromatic blend of spices and coconut milk. Here’s an authentic recipe.
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Instructions
- Prepare the Baby Jackfruit
- Wash the jackfruit pieces thoroughly.
- Boil them with turmeric and salt in water for about 10-15 minutes until slightly tender. Drain and set aside.
- Sauté Aromatics
- Heat coconut oil in a pan or clay pot.
- Add mustard seeds and let them splutter.
- Add curry leaves, pandan leaf, and green chilies. Sauté briefly.
- Add onions, garlic, and ginger, and cook until golden and fragrant.
- Cook the Spices
- Reduce heat and add roasted curry powder, unroasted curry powder, chili powder, and paprika. Stir well for 1-2 minutes to release the aromas.
- Add Jackfruit
- Add the boiled jackfruit pieces to the spice mixture and mix well to coat evenly.
- Simmer the Curry
- Pour in the water and coconut milk. Add tamarind paste or goraka for tanginess, if using.
- Bring to a simmer, cover, and cook for 20-25 minutes until the jackfruit is soft and absorbs the flavors. Stir occasionally to prevent sticking.
- Season and Serve
- Adjust salt to taste.
- Serve hot with steamed rice, coconut sambol, and other Sri Lankan curries.
Tips
- Use a clay pot for an authentic taste.
- The longer the curry simmers, the more flavorful it becomes.
- Roasted curry powder is key to achieving the depth of flavor in this dish.
- for authentic taste should use in next day and just worm little bit or serve as a cold dish.
Baby Jackfruit Curry (Polos Curry) per serving (1 cup or ~200g), assuming the recipe serves
Cooking Notes
Nutritional values may vary based on portion sizes, specific ingredients, and cooking methods. The addition of coconut milk increases calorie and fat content, while boiling jackfruit retains most of its fiber and minerals.
Other
Key Nutritional Highlights
- Low in Calories: Despite being hearty and filling, this curry is relatively low in calories.
- Rich in Fiber: Baby jackfruit is an excellent source of dietary fiber, supporting digestion and gut health.
- Healthy Fats: Coconut milk and oil contribute beneficial medium-chain fatty acids (MCFAs), which may support heart health and metabolism.
- Vitamins and Minerals:
- Provides Vitamin C (from jackfruit) for immune health.
- Contains iron, essential for red blood cell production.
- Low Protein: While the curry itself is low in protein, pairing it with lentils or other legumes can help balance the meal.
