Pan Roasted Jackfruit Seeds Recipe
These pan-roasted jackfruit seeds are smoky, spicy, savory, and incredibly satisfying. This easy recipe transforms frozen jackfruit seeds into a protein-rich, flavorful plant-based side dish.
Whether you're looking for a vegan snack, a unique side dish, or a creative way to use jackfruit seeds, this quick stovetop recipe comes together in under 20 minutes using just a few spices.
Having grown up in Sri Lanka, I have fond memories of jackfruit. There were so many times when we would feast on ripe, juicy jackfruit. And, my mom would often delight us with delicious curries made with the flesh of young jackfruit as well as curries made with jackfruit seeds. There was very little of the jackfruit that went to waste.
While young jackfruit flesh is a popular meat substitute here in the US, the seeds are a nutritional treasure that often gets overlooked.
Jackfruit seeds are packed with protein, fiber, B vitamins, and minerals like potassium and iron. In Sri Lanka and other parts of South Asia, jackfruit seeds have been cooked and eaten for centuries - boiled, roasted, curried, or ground into flour.
Well, recently, I came across some frozen jackfruit seeds at a South Asian store called Cherians, which stirred up a craving for some spicy jackfruit seeds. As frozen jackfruit seeds are being used, this recipe is so easy and quick. And, I can make it any time of year - no fresh jackfruit required.
Why I Love This Recipe
- Quick and easy - ready in about 20 minutes.
- Uses frozen jackfruit seeds, which are available at most South Asian stores or online- no need to hunt for fresh jackfruit.
- Vegan, gluten-free, and dairy-free - fits so many dietary preferences.
- High in protein and fiber - a genuinely satisfying snack.
- Budget-friendly and so flavor-packed.
- Versatile - great as a side dish, snack, or added to a rice bowl or salad.
What Do Jackfruit Seeds Taste Like?
Cooked jackfruit seeds have a mildly nutty flavor. When roasted and seasoned well, jackfruit seeds develop a texture somewhere between roasted potatoes and chestnuts. They absorb spices beautifully, making them perfect for pan-roasting with aromatics like onion, garlic, smoked paprika, and coriander.
Ingredients
- Frozen jackfruit seeds (cooked), thawed
- Onion, yellow or red
- Fresh garlic cloves
- Ground coriander
- Smoked paprika
- Cayenne pepper or red pepper flakes
- Ground turmeric
- Oil for sautéing
- Salt to taste
- Optional: parsley and red pepper flakes for garnish
Tip: Thaw your frozen jackfruit seeds in the fridge overnight, or speed things up by leaving them in a bowl of cold water for about 30 minutes before cooking.
How to Make Roasted Jackfruit Seeds
Step 1: Prep
Peel and chop the onion and garlic. And thaw the jackfruit seeds. The frozen jackfruit seeds I got were already peeled. However, if your thawed jackfruit seeds still have their thin papery outer skin on, you can peel it off. This step is totally optional; it just gives the seeds a cleaner texture.
Step 2: Sauté
Heat a generous drizzle of oil in a large pot, skillet, or pan over medium heat. Add the chopped onion and garlic. Sauté for about 8 minutes, stirring occasionally, until the onion turns soft, translucent, and golden at the edges. Don't rush this step - those caramelized onions become the flavor backbone of the dish.
Step 3: Roast
Add the coriander, smoked paprika, turmeric, and cayenne directly into the pan with the onion and garlic. Stir everything together and let the spices toast for about 30 seconds - you'll notice the most wonderful aroma rise up from the pan.
Now add the thawed jackfruit seeds. Toss everything together so the seeds are well coated in the spiced onion mixture. Cover and cook for about 5 minutes. Then, uncover and cook, stirring often, for about 2 more minutes.
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Season with salt to taste. And, totally optional is to garnish this dish with some fresh parsley and red pepper flakes.
Can I use fresh jackfruit seeds?
Yes. Fresh jackfruit seeds work beautifully. Simply boil or steam them first until tender before pan-roasting. I shared how I procure fresh jackfruit seeds to make a dry curry with ginger and coconut milk here.
Serving Suggestions
These pan-roasted jackfruit seeds are wonderfully versatile:
- Enjoy them as a snack on their own - they're like a South Asian version of roasted chickpeas, just heartier.
- Serve these with roti or rice, cashew curry, and mango chutney for an easy Sri Lankan-inspired dinner spread.
- Add these to grain bowls, salads, and charcuterie platters.
Where to Buy Frozen Jackfruit Seeds
Here's where to look:
- South Asian or Indian grocery stores in the frozen section.
- Online - available through various retailers and marketplaces, often labeled as "frozen jackfruit seeds" or "kathal seeds." And, if you are in the Atlanta area, you can order some through Instacart as well and have it delivered to you!
Storage and Reheating
Store leftover pan-roasted jackfruit seeds in an airtight container in the refrigerator for up to a couple of days. Reheat them in a dry skillet over medium heat for a few minutes or microwave them for about 30 seconds. They also taste great as a snack at room temperature.
If you love jackfruit, or are curious about it, here are a few more recipes (with jackfruit) for you to check out:
Ingredients
- 2 cups frozen jackfruit seeds (cooked) thawed
- 1 medium onion (peeled and finely chopped)
- 4 garlic cloves (peeled and chopped)
- 3 teaspoon ground coriander
- 2 teaspoon smoked paprika
- 1 teaspoon cayenne pepper
- ¼ teaspoon ground turmeric
- 3 tbsp. Olive oil
- Salt to taste
- Optional: fresh parsley and red pepper flakes to garnish
Instructions
- Peel and chop the onion and garlic. And thaw the jackfruit seeds. The frozen jackfruit seeds I got were already peeled. However, if your jackfruit seeds still have their thin papery outer skin on, you can peel it off easily once they are thawed, but this is totally optional.
- Heat the olive oil in a large pan over medium heat. Add the chopped onion and garlic. Sauté for about 8 minutes, stirring occasionally, until the onion turns soft, translucent, and golden at the edges.
- Add the coriander, smoked paprika, turmeric, and cayenne directly into the pan with the onion and garlic. Stir everything together and let the spices toast for about 30 seconds.
- Add the thawed jackfruit seeds. Toss everything together so the seeds are well coated in the spiced onion mixture. Cover and cook for another 5 minutes. Then, uncover, and cook about 2 minutes, stirring often.
- Season with salt to taste. And, if desired garnish with parsley and red pepper flakes.
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