Marang
Artocarpus odoratissimusClinical Encyclopedia
Marang provides 73 kcal, 1.5g of protein, 18.5g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Marang is a tropical fruit known for its sweet aroma and unique flavor, often described as a cross between jackfruit and durian. It is rich in carbohydrates and provides a good source of dietary fiber.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Marang is best enjoyed fresh, either by itself or in fruit salads. It can also be blended into smoothies or used in desserts.
Smart Selection & Storage
Choose marang that is slightly soft to the touch and has a strong aroma, indicating ripeness.
Store unripe marang at room temperature; once ripe, refrigerate to maintain freshness.
Myths vs Realities
Healthy Recipes
Marang Smoothie Bowl
This vibrant smoothie bowl combines the tropical flavor of marang with spinach and banana for a nutrient-packed breakfast option.
- 1 cup marang pulp
- 1 banana
- 1 cup spinach
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: sliced fruits, granola, and nuts
- 1. Blend the marang pulp, banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and sprinkle with chia seeds.
- 3. Top with sliced fruits, granola, and nuts as desired.
Marang and Quinoa Salad
A refreshing salad featuring quinoa, marang, and a zesty lime dressing, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 cup diced marang
- 1/2 cup cherry tomatoes
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced marang, cherry tomatoes, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Marang Coconut Chia Pudding
This creamy chia pudding is infused with marang and coconut milk, making it a delicious and healthy dessert or breakfast.
- 1 cup coconut milk
- 1/2 cup marang pulp
- 1/4 cup chia seeds
- 1 tablespoon honey or maple syrup
- Fresh fruits for topping
- 1. In a bowl, whisk together coconut milk, marang pulp, chia seeds, and honey.
- 2. Let the mixture sit for 10 minutes, then stir again to prevent clumping.
- 3. Refrigerate for at least 2 hours or overnight, then serve topped with fresh fruits.
Marang Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of marang, brown rice, and spices, baked to perfection.
- 4 bell peppers
- 1 cup cooked brown rice
- 1 cup diced marang
- 1/2 cup black beans
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut the tops off the bell peppers and remove the seeds.
- 3. In a bowl, mix cooked rice, marang, black beans, cumin, salt, and pepper. Stuff the mixture into the peppers.
- 4. Place the stuffed peppers in a baking dish and bake for 25-30 minutes until the peppers are tender.
Marang Energy Balls
These no-bake energy balls are packed with marang, oats, and nut butter, making them a perfect snack for on-the-go.
- 1 cup marang pulp
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup shredded coconut
- 1. In a mixing bowl, combine marang pulp, rolled oats, almond butter, honey, and shredded coconut.
- 2. Mix until well combined, then refrigerate for 30 minutes.
- 3. Roll the mixture into small balls and store in the refrigerator.
Marang and Spinach Frittata
A protein-packed frittata featuring marang and spinach, perfect for a healthy breakfast or brunch.
- 6 eggs
- 1 cup marang pulp
- 1 cup fresh spinach
- 1/4 cup feta cheese
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk the eggs and season with salt and pepper.
- 3. Stir in marang pulp, spinach, and feta cheese.
- 4. Pour the mixture into a greased oven-safe skillet and bake for 20-25 minutes until set.
Marang Salsa
A unique twist on traditional salsa, this marang salsa combines fresh ingredients for a refreshing dip or topping.
- 1 cup diced marang
- 1/2 cup diced red onion
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine diced marang, red onion, tomatoes, and cilantro.
- 2. Drizzle with lime juice and season with salt.
- 3. Mix well and let sit for 15 minutes before serving with tortilla chips or as a topping for grilled meats.
Marang Pancakes
Fluffy pancakes made with marang puree, perfect for a healthy breakfast that will keep you energized all morning.
- 1 cup whole wheat flour
- 1/2 cup marang pulp
- 1 cup almond milk
- 1 tablespoon baking powder
- 1 tablespoon honey
- Pinch of salt
- 1. In a bowl, mix whole wheat flour, baking powder, and salt.
- 2. In another bowl, combine marang pulp, almond milk, and honey.
- 3. Pour the wet ingredients into the dry ingredients and mix until just combined.
- 4. Cook on a non-stick skillet over medium heat until bubbles form, then flip and cook until golden brown.
Marang and Avocado Toast
A deliciously creamy avocado toast topped with sweet marang, perfect for a nutritious snack or breakfast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup marang pulp
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado and season with salt and pepper.
- 3. Spread the mashed avocado on the toast and top with marang pulp.
- 4. Sprinkle with red pepper flakes and serve immediately.
Marang Sorbet
A refreshing sorbet made from pureed marang, perfect for a healthy dessert on a hot day.
- 2 cups marang pulp
- 1/2 cup coconut water
- 2 tablespoons honey or agave syrup
- Juice of 1 lime
- 1. In a blender, combine marang pulp, coconut water, honey, and lime juice.
- 2. Blend until smooth, then pour into a shallow dish.
- 3. Freeze for at least 4 hours, scraping with a fork every hour until fluffy.
Frequently Asked Questions (FAQ)
What does marang taste like?
Marang has a sweet, aromatic flavor reminiscent of a mix between jackfruit and durian.
How do you eat marang?
Simply cut the fruit open and scoop out the flesh to eat it fresh.
Is marang healthy?
Yes, marang is nutritious, providing vitamins, minerals, and dietary fiber.
Can you cook marang?
While it is typically eaten raw, marang can be used in cooked dishes, though its flavor is best preserved when fresh.
Where can I buy marang?
Marang can be found in tropical fruit markets or specialty grocery stores in regions where it is grown.
How do you store marang?
Store unripe marang at room temperature until ripe, then refrigerate to extend freshness.
What are the health benefits of marang?
Marang is rich in antioxidants, fiber, and essential nutrients that support overall health.
Can you freeze marang?
Yes, you can freeze marang flesh for later use in smoothies or desserts.