Malanga Root: A Versatile Tropical Tuber
Malanga root is a starchy and nutritious vegetable that is widely cultivated in tropical regions, particularly in South America and the Caribbean. It is similar to taro and eddo, and is also known by various other names, including cocoyam, coco, tannia, sato-imo, and Japanese potato.
What is Malanga Root?
In North America, malanga root is commonly referred to as “elephant ear” due to the large, elephant ear-like leaves of the plant. At the base of the plant is a corm, or tuber, which is the edible part of the plant. The corm is earthy brown and can range in size from 1/2 to 2 pounds. It has a crisp, yellow to reddish interior.
Malanga Root Uses
Malanga tubers are a staple ingredient in many tropical cuisines. They have a starchy, nutty flavor and are high in calories and fiber, as well as riboflavin and folate. They also contain some iron and vitamin C.
Malanga root can be used in a variety of ways. It can be ground into flour, stewed, grilled, or sliced and fried. Malanga flour is an excellent substitute for wheat flour, especially for people with food allergies, as it is more easily digestible. The young leaves of the malanga plant are also edible and are often used in stews and other dishes.
In Cuba and Puerto Rico, malanga features prominently in dishes such as alcapurrias, mondongo, pasteles, and sancocho. In the Caribbean, the young leaves are essential to the famous callaloo dish.
Malanga root can be used as a substitute for potatoes, yams, or other root vegetables. It is often used as a thickener or to make creamy dishes. It can also be mashed as a side dish. Malanga root can be peeled, grated, and mixed with flour, egg, and herbs to make fritters.
Growing Malanga Roots
There are two main types of malanga: malanga blanca (Xantyosoma sagittifolium) and malanga amarilla (Colocasia esculenta). Malanga blanca is grown on dry land, while malanga amarilla is grown in boggy areas.
Malanga plants need full sun, temperatures above 68 degrees Fahrenheit, and damp but well-draining soil with a pH between 5.5 and 7.8.
To grow malanga roots, you can plant the entire main tuber, secondary tubers, or even just a piece of the main tuber. If using seed pieces, cure them first by dipping them into a fungicide and then allowing them to air dry for two hours.
Plant the tubers 3 to 4 inches deep in rows spaced 6 feet apart. Use an organic mulch to retain moisture and apply a 10-20-20 fertilizer three times during the growing season: at two months, five months, and seven months.
Nutritional Value of Malanga Root
Malanga root is a good source of several nutrients, including:
- Calories: 118 per cup
- Fiber: 4 grams per cup
- Riboflavin: 10% of the Daily Value (DV)
- Folate: 10% of the DV
- Vitamin C: 6% of the DV
- Iron: 4% of the DV
Malanga root is also a good source of antioxidants, which can help protect the body from damage caused by free radicals.
Health Benefits of Malanga Root
Malanga root has several potential health benefits, including:
- Improved digestion: The fiber in malanga root can help promote regularity and prevent constipation.
- Reduced cholesterol levels: The fiber in malanga root can also help lower cholesterol levels.
- Blood sugar control: Malanga root has a low glycemic index, which means that it does not cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or prediabetes.
- Anti-inflammatory properties: Malanga root contains antioxidants that can help reduce inflammation throughout the body.
Conclusion
Malanga root is a versatile and nutritious vegetable that can be used in a variety of dishes. It is a good source of fiber, vitamins, and minerals, and has several potential health benefits. If you are looking for a new and exciting root vegetable to try, malanga root is a great option.
