If you’re getting tired of your usual veggies and looking for a way to shake things up, look no further. The malanga is a delicious root vegetable, common in Central and South America, Africa, and Southeast Asia, and today we’re going to teach you why it should become a new part of your diet and how to cook with it.
The malanga, also known as taro root, old cocoyam, eddoe, dasheen, Tania, or yautia, resembles a potato with lots of hair and has a texture that is a little creamier and denser than a potato. Like potatoes, they grow underground, but they are far more nutrient-dense than their spud cousins.
Health benefits of malanga
High in fiber
The recommended daily intake of fiber for adults is 25 to 33 grams. One cup of malanga contains seven grams, which helps lower cholesterol, reduce the risk of cardiovascular disease, and keep the digestive system moving along steadily.
Low the glycemic index
A low glycemic index means that malanga will keep you full without spiking your blood sugar. This makes it a good alternative to potatoes specifically for those with diabetes or high blood sugar.
Rich in B vitamins
Malanga contains many B vitamins, including folate and riboflavin, which promote immune function as well as skin, hair, and nail health.
A strong source of complex carbohydrates
Our bodies need carbs to produce energy. A serving of malanga contains 44 grams of complex carbs, which will provide sustained energy to keep you moving.
Good source of antioxidants
Antioxidants are critical to helping the body eliminate free radicals, and malanga is a good source of both vitamins C and beta-carotene.
How to cook malanga
Malanga is highly versatile and can be prepared much like a potato. It can be mashed, fried, baked, or put in stews and soups. As melange is widely used in African and South American cooking, looking up recipes from those regions is a good place to start. Happy cooking!
