Vegetarian Rendang (Jackfruit)
Indonesian • All Foods
How to Make Vegetarian Rendang (Jackfruit) – Traditional & Healthy Version
Vegetarian Rendang (Jackfruit) is a delightful plant-based twist on the legendary rendang, an iconic dish from Indonesia and Malaysia often enjoyed during festivals and family gatherings. Traditionally, rendang is a slow-cooked meat curry, but young jackfruit (kathal) offers a meaty texture and soaks up the aromatic blend of spices beautifully. The result is a rich, earthy, and comforting snack with deep flavors, perfectly balanced by coconut, lemongrass, and a medley of warming spices. For Indian vegetarians, jackfruit has long been favored in North and South Indian cuisines, making this recipe resonate with local tastes. It’s a wonderful way to explore Southeast Asian flavors while keeping the dish light and suitable for calorie-conscious eaters. The subtle heat, creamy coconut, and fragrant spices make it an exciting addition to any Indian meal, especially as a unique snack or side for gatherings. Enjoying Vegetarian Rendang bridges culinary traditions, offering a tasty, wholesome snack that’s both satisfying and healthy.
Ingredients(for 1 katori rendang (150g) + 1 small whole wheat roti)
- 250 grams Young jackfruit (kathal), chopped (drained if canned)
- 150 ml Coconut milk (light) (use thin coconut milk for fewer calories)
- 1 medium Onion, finely sliced
- 3 Garlic cloves (crushed)
- 1 inch Ginger (chopped)
- 1/2 tsp Red chilli powder (adjust to taste)
- 1 tsp Coriander powder (dhaniya)
- 1/4 tsp Turmeric powder (haldi)
- 1 Lemongrass stalk (lightly bruised)
- 6-8 Curry leaves (optional but recommended) - optional
- 1 tbsp Coconut oil (or any neutral oil)
- to taste Salt
Instructions
- 1
Heat coconut oil in a non-stick kadhai or deep pan. Add sliced onions and sauté until golden brown.
5 minutes
Use medium heat to prevent burning and enhance sweetness.
- 2
Add crushed garlic, chopped ginger, and lemongrass. Stir well until fragrant.
2 minutes
Bruising the lemongrass releases maximum aroma.
- 3
Mix in red chilli powder, coriander powder, turmeric, and curry leaves (if using). Sauté the spices until oil separates slightly.
2 minutes
Dry-roast spices for deeper flavor.
- 4
Add chopped jackfruit and mix to coat pieces with the masala. Sauté for 3-4 minutes.
4 minutes
Ensure jackfruit is raw or canned young jackfruit, not ripe.
Why This Dish is Healthy
This Vegetarian Rendang is a nutritious snack as it swaps meat for jackfruit, significantly reducing calories and fat. Using coconut milk in moderation and minimal oil makes it suitable for those watching their weight or cholesterol. The recipe is packed with plant-based nutrients, making it a heart-friendly and digestion-friendly choice for Indian families seeking healthy, delicious snacks.
Jackfruit is a low-calorie, high-fiber fruit rich in vitamin C, potassium, and antioxidants. The use of light coconut milk keeps saturated fat in check, while coconut oil offers heart-healthy medium-chain triglycerides. The dish is naturally gluten-free and provides a good dose of dietary fiber, essential for digestive health. Spices like turmeric and coriander have anti-inflammatory and immune-boosting properties.
Pro Tips
- 💡Tip 1: Use young, unripe jackfruit for best texture.
- 💡Tip 2: Always simmer on low heat for maximum flavor absorption.
- 💡Tip 3: Light coconut milk keeps the dish creamy but low in calories.
- 💡Tip 4: If jackfruit is very fibrous, shred gently with a fork before adding coconut milk.
- 💡Tip 5: Serve with a squeeze of lime for a fresh twist.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 2.1 g |
| Carbohydrates | 16.0 g |
| Total Fat | 7.5 g |
| Fiber | 3.2 g |
| Sugars | 3.8 g |
| Iron | 1.1 mg |
| Calcium | 22.0 mg |
| Sodium | 340.0 mg |
| Potassium | 210.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 40.0 IU |
| Vitamin C | 7.0 mg |
| Magnesium | 24.0 mg |
| Zinc | 0.3 mg |
| Phosphorus | 33.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 14.0 µg |
