Kokum: A Versatile Indian Superfruit Ingredient

Kokum

Description

Kokum
Kokum

Kokum, scientifically known as Garcinia indica, is a fruit-bearing plant native to the Western Ghats region of India. The fruit is widely used in Indian cooking and traditional medicine. It is renowned for its deep purple color when ripe and is often used in its dried form, known as aamsul or kokum. It has a unique sour taste and can be found in both whole and powdered forms. Globally, kokum can be used in a variety of recipes, measured in teaspoons (tsp), tablespoons (tbsp), ounces (oz), and grams (g).

Common uses

Kokum is commonly used to impart acidity and color to dishes. In its dried form, it is often soaked in water and the resulting infusion is added to recipes for its distinct flavor and purplish hue.

Nutritional value

Calories

100 grams of kokum typically contains around 60 calories.

Protein

Kokum provides about 0.5 grams of protein per 100 grams.

Fat

The fat content in kokum is negligible, with less than 0.1 grams per 100 grams.

Carbohydrates

Kokum consists of approximately 15 grams of carbohydrates per 100 grams.

Vitamins

Kokum is a good source of vitamin C, essential for immune system health.

Minerals

It contains minerals like potassium, magnesium, and manganese.

Health benefits

Kokum is known to have antioxidant, anti-inflammatory, and cardioprotective properties. It may aid in digestion, relieve gastric issues, and promote weight loss. Moreover, its hydroxycitric acid content is thought to have anti-obesity effects.

Potential risks

While kokum is generally safe for consumption, excessive intake may lead to stomach upset in some individuals. As with any ingredient, it is important to consume it in moderation.

Common recipes

Kokum is a staple in Goan and Konkani cuisines, often used in fish curries and lentil dishes.

Cooking methods

It is typically added to dishes toward the end of cooking to enhance flavor without losing its acidity.

Pairing with other ingredients

Kokum pairs well with seafood, vegetables, and legumes. It's also used to make refreshing beverages and chutneys.

Summary

Kokum is a versatile and flavorful ingredient traditionally used in Indian cuisine and offers various health benefits. It lends a refreshing sourness to dishes and is becoming increasingly popular in kitchens worldwide.