Quick & Budget-Friendly Recipes

Jackfruit & Butterbean Curry

Introduction

Juggling college life, keeping up with assignments, & having a social life can make it tricky to eat well, especially when food prices are high! But eating healthy doesn’t have to be expensive or time-consuming. That’s why I love this Jackfruit & Butterbean Curry - it’s quick, packed with flavour, super affordable, and perfect for meal prep. Whether you’re cooking for yourself or sharing with housemates, this recipe will keep you full, happy, and fuelled for the week ahead. 

Jackfruit & Butterbean Curry - Recipe

Dietary needs - Vegan; Vegetarian; Gluten-Free; Halal 

Serves 3-5 (depending on needs) 

Last for 4 days in the fridge/freezer friendly (ideal for meal-prep) 

Cost: €4.70 (excluding spices) for 3-5 servings  

Ingredients 

• 1 tablespoon of oil (coconut / olive / or use water) 

• 1 onion (brown / red / green / shallot – whatever you have!) 

• 4 cloves of garlic  

• Ginger (2-inch piece fresh or 2 teaspoons of puree)  

• Chili (1-2 chilis or 1 teaspoon of puree) 

• 1 x 400g can of jackfruit (roughly chopped) 

• 1 x 400g can of butterbeans (rinsed and drained) 

• 1 x 400g can of plum tomatoes (or 6 fresh tomatoes, roughly chopped) 

• 1 x 400ml can of coconut milk (full fat is best) 

• Salt & pepper 

• 2 teaspoons of ground cumin 

• 2 teaspoons of ground coriander  

• 2 teaspoons of garam masala 

• 2 teaspoons of curry powder 

• 1 teaspoon of turmeric  

• Optional: Fresh coriander and juice of half a lime  

• Rice of choice (see below for more options) 

Method 

1. Heat the oil in a large pan on medium heat. Add the onion and red pepper and soften for 4-5 minutes, stirring regularly. 

1. Next, add the chopped garlic, ginger, and chili. Stir well and cook for another couple of minutes. 

1. After a couple of minutes, add cumin, coriander, garam masala, and turmeric. Stir well for a minute or so. Next, add the tomatoes and break these apart with a spoon. If using tinned tomatoes, fill up a third of the empty can with water and swirl this around before adding to the pan. If using fresh tomatoes, simply add around 150 ml (approx. ½ cup) of water. Add salt and pepper and simmer on low heat for 10 minutes, adding extra water if necessary. 

1. Add the butterbeans and jackfruit using a wooden spoon to break apart some of the jackfruit for a mix of tender chunks and stringy pieces. 

1. After 10 minutes, add the coconut milk and lime zest. Stir well, bring to a gentle simmer, add any frozen vegetables, and cook for a further 5-10 minutes or until the curry is thick and creamy, being careful not to let the coconut milk boil. 

1. Once thick and creamy, stir in most of the chopped coriander. Adjust the seasoning and serve with rice, fresh coriander, and a squeeze of lime juice. 

Nutrition  

10g plant protein / 8g fat / 32g carbs  

Alternatives  

Protein: The butterbeans can be swapped for chickpeas and Quorn chicken can be used instead of jackfruit. You can blend the sauce with silken tofu for a thick, protein filled sauce. If you prefer animal protein, the jackfruit can be swapped for chicken breast.  

Vegetables: Use what you have, whether it’s fresh or frozen. You can add carrots, spinach, potatoes, corn, or broccoli.  

Sides: Sometimes eating the same thing for 4 days can be boring, so don’t be afraid to mix it up with the sides! To keep this dish gluten-free, serve with rice or quinoa. Alternatively, serve with naan bread or flatbread, paratha, roti, pitta bread, potatoes, noodles, salad, vegetables, samosas, or cornbread. A certain academic officer likes curry with pasta if you’re feeling adventurous😉You can also mix a small portion of the curry with vegan mayo and make a curry wrap with lettuce for your lunch.  

Spice: Use as much chili as you like, or you can omit it altogether. If it’s too spicy, add a tablespoon of soya yoghurt or mango chutney.