An Overlooked Treasure
Inside every jackfruit are dozens, sometimes hundreds, of large, oval seeds. While the fruit's sweet flesh gets all the attention, these seeds have been a staple in South and Southeast Asian kitchens for generations. When cooked, they have a delightful
texture that's often compared to potatoes, chickpeas, or even chestnuts. Their flavour is mild, starchy, and slightly nutty, making them an excellent canvas for other ingredients. They absorb the flavours of curries, spices, and sauces beautifully, adding a hearty and satisfying element to any meal. Many who try them find the seeds to be the best part of the fruit.
A Surprising Nutritional Boost
Beyond their comforting texture, jackfruit seeds are packed with nutrients. They are a good source of protein and dietary fibre, which can aid digestion and help you feel full. The seeds are also rich in essential minerals like potassium, magnesium, and iron, as well as B vitamins such as thiamine and riboflavin that help your body convert food into energy. Incorporating them into your diet is an easy way to boost the nutritional content of your meals while also reducing food waste.
How to Prepare Them Safely
The most important rule when it comes to jackfruit seeds is that they must be cooked before eating. Raw seeds contain compounds called antinutrients, like tannins and trypsin inhibitors, which can interfere with your body's ability to absorb nutrients and digest protein. The good news is that heat neutralises these compounds, making the seeds perfectly safe and delicious. The two most common cooking methods are boiling and roasting. To boil, simply place the seeds in a pot, cover them with water, and simmer for 20-30 minutes until they are tender enough to be pierced with a fork. Once cooked and cooled, the thin outer white layer can be peeled off, though the papery brown skin underneath is edible.
Simple Roasting for a Hearty Snack
Roasting is another fantastic way to prepare jackfruit seeds, turning them into a snack similar to roasted chestnuts. Preheat your oven to 205°C (400°F) and spread the raw seeds on a baking sheet. Bake for about 20 minutes until they are toasted and tender. You can also roast them in a dry cast-iron skillet on the stove, shaking the pan occasionally until the skins start to blister and crack. Once roasted and peeled, toss them with a little salt, pepper, or your favourite spices for a simple, satisfying, and healthy snack.
Ideas for Your Kitchen
Once cooked, jackfruit seeds are incredibly versatile. In India, they are commonly added to curries like Sambar or used to make comforting dishes such as Palakottai Poriyal, a simple stir-fry. You can slice or chop the boiled seeds and add them to salads, stews, and stir-fries for extra texture and protein. They can be mashed to make a creamy, bean-free hummus or blended into a paste to thicken soups and sauces. Some even dry and grind the seeds into a flour, which can be used in baking or mixed with wheat flour to add nutrients to rotis and other flatbreads.
