Fermented Jackfruit and Mung Bean Fritters on Cassava Chips
Ingredients:
Fermented Jackfruit:
1 medium unripe jackfruit, peeled and shredded
1 tablespoon sea salt
2 cups water (filtered, without chlorine)
2 cloves of garlic, sliced
1 inch piece of ginger, sliced
1 teaspoon mustard seeds
Mung Bean Fritters:
1 cup mung beans, soaked overnight and cooked
1 small onion, finely chopped
2 cloves of garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon chili powder
1 tablespoon fresh cilantro, chopped
1 tablespoon chickpea flour
Salt and pepper to taste
Vegetable oil for frying
Cassava Chips:
2 medium cassavas, peeled and thinly sliced
2 tablespoons vegetable oil
Salt to taste
Toppings:
Fresh cilantro leaves for garnish
Red chili flakes (optional)
Instructions:
Ferment the Jackfruit.
In a large bowl, toss the shredded jackfruit with sea salt and let it sit for 15 minutes.
Pack the jackfruit tightly into a clean glass jar, adding garlic, ginger, and mustard seeds between layers.
Pour the filtered water over the jackfruit until it is completely submerged, leaving about an inch of space at the top of the jar.
Place a weight or small clean object to keep the jackfruit submerged under the brine.
Cover the jar with a cloth and secure it with a rubber band. Let it ferment at room temperature for 5-7 days, checking daily to ensure the jackfruit remains submerged and releasing any built-up gas.
Once fermented to your liking, refrigerate the jar to slow and control the fermentation process.
Prepare the Mung Bean Fritters.
In a large bowl, combine the cooked mung beans, chopped onion, minced garlic, ground cumin, ground coriander, chili powder, fresh cilantro, chickpea flour, salt, and pepper.
Mash the mixture until it forms a thick batter.
Heat vegetable oil in a frying pan over medium heat. Scoop small portions of the batter and shape them into small patties or fritters.
Fry the fritters until golden brown on both sides, about 3-4 minutes per side. Drain on paper towels.
Strain the oil after use and store it for reuse.
Prepare the Cassava Chips.
Preheat your oven to 200°C (392°F).
Toss the cassava slices with vegetable oil and salt.
Arrange the slices in a single layer on a baking sheet lined with parchment paper.
Bake for 15-20 minutes or until golden and crispy, turning halfway through. Let them cool completely.
Assemble the Canapés.
Place a mung bean fritter on each cassava chip.
Top with a small spoonful of fermented jackfruit.
Garnish with fresh cilantro leaves and a sprinkle of red chili flakes if desired.
This recipe contributes to the following United Nations’ Sustainable Development Goals (SDGs):
Goal 3: Good Health and Well-Being
Using fermented jackfruit and mung beans can improve health by:
Fermented foods like jackfruit are rich in probiotics, which support gut health and boost the immune system.
Mung beans are a great source of plant-based protein, fiber, and essential vitamins and minerals, contributing to overall health and well-being.
Goal 8: Decent Work and Economic Growth
Promoting the use of jackfruit and mung beans supports decent work and economic growth because:
Jackfruit and mung beans are hardy crops that grow well in tropical climates, providing a stable source of income for farmers in Kenya.
Encouraging innovative recipes like this one can inspire local food businesses and entrepreneurs, creating new market opportunities and stimulating economic growth.
Goal 12: Responsible Consumption and Production
This recipe emphasizes responsible consumption by utilizing locally sourced, drought-resistant crops like jackfruit and mung beans, which require less water and are more sustainable in the Kenyan climate.
Fermentation and using all parts of the produce help reduce food waste and add value to underutilized crops.
Goal 13: Climate Action
This recipe supports climate action by reducing reliance on high-water-use crops like avocados, thereby conserving water resources.
Promoting the use of indigenous and climate-resilient crops reduces the carbon footprint associated with food production and supports sustainable agriculture practices.
Nutritional Benefits
Fermented Jackfruit is rich in probiotics, fiber, vitamins, and antioxidants, supporting gut health and overall wellness.
Mung Beans: High in protein, fiber, folate, and various vitamins and minerals, aiding in muscle repair, digestion, and overall health.
Cassava Chips: Provide a gluten-free base rich in carbohydrates and essential nutrients.
By incorporating fermented jackfruit and mung beans into this canapé recipe, we not only create a delicious and nutritious dish but also contribute to several of the United Nations Sustainable Development Goals, supporting a more sustainable and equitable food system while minimizing food waste and maximizing value.