Classic Vegetarian Dish

Jackfruit Fricassee with Pea Rice

5
Average: 5 (2 votes)
(2 votes)
Jackfruit Fricassee with Pea Rice

Jackfruit Fricassee with Pea Rice - That makes the chickens laugh. Photo: Iris Lange-Fricke

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
584
calories
Calories

Healthy, because

Even smarter

Nutritional values

The flesh of the jackfruit is similar to poultry, making it a great vegetarian alternative. It's also rich in fiber, which helps stimulate digestion, as well as calcium for bone and teeth health. 

Instead of rice, boiled potatoes also go really well with this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie584 kcal(28 %)
Protein16 g(16 %)
Fat18 g(16 %)
Carbohydrates87 g(58 %)
Sugar added0 g(0 %)
Roughage13.1 g(44 %)
Vitamin A1.3 mg(163 %)
Vitamin D1 μg(5 %)
Vitamin E3.9 mg(33 %)
Vitamin K50.3 μg(84 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.5 mg(36 %)
Folate143 μg(48 %)
Pantothenic acid3.1 mg(52 %)
Biotin25.5 μg(57 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium1,136 mg(28 %)
Calcium102 mg(10 %)
Magnesium169 mg(56 %)
Iron5.2 mg(35 %)
Iodine19 μg(10 %)
Zinc3 mg(38 %)
Saturated fatty acids2.9 g
Uric acid209 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
8 ounces Brown rice
salt
8 ounces frozen Peas
14 ounces Jackfruit (drained weight)
1 small onion
7 ounces button Mushroom
3 carrots
2 tablespoons Canola oil
2 tablespoons Spelt flour
14 ounces Vegetable broth
8 ounces Soy creamer
peppers
½ lemon (peel and juice)
Nutmeg
½ bunch Chervil
How healthy are the main ingredients?
saltJackfruitonioncarrotSpelt flourlemon

Preparation steps

1.

Add brown rice to 2 cups boiling salted water, stir once and cook over low heat in a closed pot for 25-30 minutes until the rice has absorbed the water. In the last 5 minutes add the peas and cook until done. Then loosen the rice in the pot briefly and let it swell for a few minutes in the closed pot on the switched off stove.

2.
Jackfruit Fricassee with Pea Rice preparation step 2

While the rice is cooking, rinse the jackfruit pieces, drain well and pluck into small pieces. Peel onion and cut into fine strips. Clean and slice the mushrooms. Peel carrots, halve lengthwise and cut into slices.

3.
Jackfruit Fricassee with Pea Rice preparation step 3

Heat oil in a pot. Add onion and sauté for 2 minutes over medium heat. Add jackfruit pieces and steam for 5 minutes. Then add mushrooms and carrots and steam for 3 minutes. Dust everything with flour and add the vegetable broth while stirring and simmer on low heat for 10 minutes, adding some water if necessary.

4.

Then stir in the soy cream and season to taste with salt, pepper, lemon zest and juice and freshly grated nutmeg. Warm the rice over a low heat. Wash the chervil, shake dry and chop finely. Serve the fricassee sprinkled with rice and chervil.