Nutritional Facts of Jackfruit Kofta Curry, Kathal Kofta Curry, Calories in Jackfruit Kofta Curry, Kathal Kofta Curry

by Tarla Dalal
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How many calories does one serving of Jackfruit Kofta Curry, Kathal Kofta Curry have?

One serving of Jackfruit Kofta Curry, Kathal Kofta Curry gives 180 calories. Out of which carbohydrates comprise 140 calories, proteins account for 20 calories and remaining calories come from fat which is 20 calories. One serving of Jackfruit Kofta Curry, Kathal Kofta Curry provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Jackfruit Kofta Curry, Kathal Kofta Curry | jackfruit kofta curry recipe | Indian style kathal kofta curry | kathal ke kofte | raw jackfruit kofta curry | with 35 amazing images.

jackfruit kofta curry recipe | Indian style kathal kofta curry | kathal ke kofte | raw jackfruit kofta curry is a unique style of Indian sabzi. Learn how to make Indian style kathal kofta curry.

To make jackfruit kofta curry, heat enough water in a deep non-stick pan. Add the jackfruit and salt, mix well and cook on a medium flame for 16 minutes or till they turn soft, while stirring it occasionally. Drain the water using a strainer. Transfer the jackfruit in a deep bowl and mash it using a potato masher. Add the besan, green chilli paste, ginger and salt and mix very well to form a dough. Divide the dough into 14 equal portions and shape each portion into a ball. Heat the oil in a deep non-stick pan and deep-fry, a few koftas at a time, on a medium flame till they turn golden brown in colour from all sides. Drain on an absorbent paper and keep aside. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 6 minutes. Add the coriander powder, chilli powder, garam masala and turmeric powder and sauté on a medium flame for 1 minute. Add the tomatoes and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Add ¾ cup of water, mix well and cook on a medium flame for 5 minutes, while mashing it lightly with the back of a spoon. Switch off the flame, cool it slightly and blend it in a mixer till smooth. Transfer the mixture into the same deep non-stick pan, add ½ cup of water and curd, mix well and cook on a slow flame for 1 minute, while stirring continuously. Add the prepared jackfruit koftas, and coriander, mix gently, cover it with a lid and cook on a medium flame for 2 minutes, while stirring it occasionally. Serve hot garnished with coriander.

When the jackfruit season is in, everybody clamours for the fruit, but only the wise know the value of the raw form! Raw jackfruit has a rustic taste, which if handled properly gives rise to many wondrous recipes. While many people use the kathal to make sabzis, we offer you yet another choice – the Indian style kathal kofta curry.

The kathal ke kofte has a very different mouth-feel because of the texture of the jackfruit. These unique but tasty koftas are then used to make a delicious curry that is perked up with a range of spice powders in perfect proportions.

The different texture and peppy flavour of the Indian style kathal kofta curry is really uplifting and will make your meal a memorable one. Try other jackfruit recipes like Kathal Dry Sabzi or Mustard Masala Jackfruit.

Tips for jackfruit kofta curry. 1. Ensure to mash the jackfruit well so you get uniform shaped koftas. 2. After adding the curd in making the gravy remember to cook on a slow flame and also stir continuously so the curd doesn’t split. 3. Add the koftas to the gravy just before serving.

Is Jackfruit Kofta Curry, Kathal Kofta Curry healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Jack fruit, phanas, fanas, kathal: Jack fruit is rich in antioxidants carotenoids (the pigments that give jackfruit its yellow color), which helps imrpove vision and reduce inflammation in the body and also help ward off harmful free radicals which other wise can be a cause of chronic diseases like heart disease and cancer. Its high vitamin C is a good way to build immunity and fight bacteria and viruses. The potassium in it might help manage high blood pressure. Jackfruit is also loaded with carbs and thus a good source of energy. But this reasons makes it not so wise choice for weight watchers and diabetics. However more research on its affect on blood sugar level is under is yet needed. 

2. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.

3. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

4. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

5. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

6. Coriander powder: Apart from being an aromatic spice, coriander powder has many curative and cooling properties. Coriander powder taken in combination with a pinch of asafoetida and rock salt is considered an aid to the digestive system. It is an appetite stimulant and aids in the secretion of gastric juices. It has also been known to stimulate insulin production and help in manging blood sugar levels in diabetics. It also exhibits anti-microbial property. The presence of antioxidants in it promotes skin health and maintain hair health. Its anti-inflammatory properties promote heart health

7. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

8. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

9. Garam masala : Since the masala powder is added only in small quantities, it does not have substantial health benefits.
• However, the use of beneficial spices like cloves and peppercorns helps improve digestion and immune functions.

10. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

11. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

12. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

2. Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Jackfruit Kofta Curry, Kathal Kofta Curry?

No, this recipe is not good for diabetics, heart and weight loss. Since the Kofta is deep fried, it will lead to spike in blood sugar levels. So it is not healthy for diabetics.

Can healthy individuals have Jackfruit Kofta Curry, Kathal Kofta Curry?

No, this is not healthy.

What is a healthier sabzi option ?

Here are some very healthy sabzis like Paneer Palak Koftas in Makhani Gravypaneer labadar dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipe and bhindi masala recipe.

Paneer Palak Koftas in Makhani Gravy

Paneer Palak Koftas in Makhani Gravy

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

One serving of Jackfruit Kofta Curry, Kathal Kofta Curry is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

7. Phosphorus Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 9 calories that come from one serving of Jackfruit Kofta Curry, Kathal Kofta Curry?

Walking (6 kmph) = 54 mins
Running (11 kmph) = 18 mins
Cycling (30 kmph) = 24 mins
Swimming (2 kmph) = 31 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy180 cal9%
Protein5.1 g9%
Carbohydrates60 g20%
Fiber3.3 g13%
Fat7 g11%
Cholesterol2.7 mg1%
VITAMINS
Vitamin A249.9 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C18.7 mg47%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)38.4 mcg19%
MINERALS
Calcium78.1 mg13%
Iron1.4 mg7%
Magnesium40.5 mg12%
Phosphorus106 mg18%
Sodium19.6 mg1%
Potassium345.5 mg7%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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