Seeds, breadfruit seeds, raw

Breadfruit seeds are large, starchy seeds harvested from certain breadfruit varieties and typically boiled or roasted before eating, since raw seeds are tough and starchy in a way that is closer to a chestnut than a typical oily nut. Boiling for 20 to 30 minutes softens them enough to peel and eat plain with a pinch of salt, or they get folded into stews, curries, and rice dishes across Caribbean and West African cooking, standing in much the way a chestnut or boiled peanut would in other cuisines. Roasting over coals or in a hot oven is another common approach, giving the seeds a smokier edge before the shell is cracked open and the starchy interior scooped out.

Pick pods with plump, unshriveled seeds and keep them in the refrigerator if not cooking within a few days, since fresh seeds hold moisture and mold quickly at room temperature; once boiled, seeds keep for a couple of days chilled in a covered container. At 191 calories per 100 grams (about 28 grams, or one ounce, per serving) with 7.4 grams of protein and 5.2 grams of fiber, they sit closer to a starchy legume than a typical oily seed, making a simmered batch a filling side dish alongside grilled meat or fish rather than a garnish. They also carry potassium and iron at 20% DV each, so a serving of boiled breadfruit seeds contributes meaningfully to both minerals in a mixed plate, much as a serving of beans or lentils would.