Creamy Breadfruit Soup

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For many of us, breadfruit is another exotic fruit that we might sample on a visit to the tropics. Although it resembles a cantaloupe in size, breadfruit is a member of the fig family and is believed to have originated in Java. Today, the breadfruit tree grows throughout Southeast Asia and most of the Pacific Islands as well as the Caribbean. In Spanish-speaking countries it is known as pana.

healthy soup, holiday soupsOur recipe for pureed breadfruit soup will compliment any holiday feast; it’s great as a surprise stand-in for old favorites like tomato soup on cold winter days. It can also be served chilled in summertime.

Ingredients (serves 2-4)

  • 1 small breadfruit (or 1/2 of a large one) including skin, cut into 1/2 inch cubes
  • 1 small tomato, chopped
  • 1 small red pepper, chopped
  • 1 small red onion, chopped
  • 1/4 cup chopped cilantro, chopped, plus extra for garnish
  • 2 tablespoons brown sugar
  • salt and pepper to taste

Directions:

  1. In a saucepan, combine breadfruit and water. Bring to a boil. Reduce heat and simmer until soft. Remove from heat and allow to cool.
  2. Blend boiled breadfruit including cooking water/juice in a blender until smooth. Pour into a soup pan.
  3. In a blender combine tomato, red pepper, red onion, cilantro and water, and blend until smooth. Add to a soup pan.
  4. In soup pan, mix all ingredients well together and bring to a boil. Reduce heat and stir everything together over low heat.
  5. Add sugar, salt and pepper. Cook on low heat for about 20 minutes.
  6. Serve warm or hot in bowls, garnished with cilantro. You can also slice some breadfruit pieces and bake them on a lightly greased baking pan in the oven at 350 degrees for about 15 minutes or until crispy. Then use to garnish soup or serve on the side.

From our green chef Diana Vazquez. Enjoy!

Para la versión en español de esta receta vaya a Sopa Cremosa de Pana.

breadfruit recipe, health benefits of breadfruit, healthy Holiday recipe

Photo courtesy of Mary Wholey via Flickr

Nutritional and health benefits of breadfruit:

Like many other tropical fruits, breadfruit is a calorie-rich food (100 g fresh fruit has 102 calories) that can provide an instant boost of energy. Its pulp is rich in dietary fiber, which helps reduce blood cholesterol, obesity, blood pressure as well as protect the colon. Additionally, the fiber found in breadfruit can help people with diabetes to control the disease. Breadfruit is a rich source of Vitamin C (about 48% of RDA) and many vital B-complex groups of vitamins. Its pulp is high in copper, iron, magnesium, and phosphorus. It also contains moderate amounts of thiamin, riboflavin, niacin, Omega-3 and Omega-6 fatty acids and small amounts of flavonoid anti-oxidants in the form of xanthin and luein. Fresh fruit is an excellent source of potassium. Breadfruit seeds are an excellent source of minerals like potassium, iron, calcium, zinc, selenium and manganese.

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