Yacon (Smallanthus sonchifolius) is a tuberous root vegetable from the Asteraceae family of tubers. Native to the Andes in South America, this high-fiber, low-calorie food is known for its crunchy texture, unlike potatoes, yacon tastes sweet and is prized for its juicy flavor, resembling a mix of apple, pear, or watermelon. Its sweetness comes from fructooligosaccharides- a type of sugar that humans cannot fully digest, making it a low-calorie, gut-friendly food. The article delves into the wellness incentives of this tuber, interesting ways to use it, and two simple yet delicious recipes that can be made from this nutrient-dense crunchy tuber, often considered a superfood in many countries.
Is Yacon Plant A Nutritious Tuber?
A sweet-tasting perennial herbaceous plant with slender tuberous roots, yacon thrives well in low frost areas where the temperature is warm and does not require pesticides to protect itself from fungi and insect attacks. Yacon plant has tall stems, medium to large green leaves, and small bright yellow flowers resembling daisies. It also grows well in subtropical to tropical climates where the soil is well-drained. Moderate watering and full to partial sunlight are ample for this strong tuber vegetable. Both the leaves and tubers of yacon contain bioactive compounds in substantial amounts. The leaves contain protocatechuic, chlorogenic, caffeic, and ferulic acids which boast several health benefits. Though yacon is new to the global market owing to its lack of availability and being less popular, this sweet tuber has been considered as a nutrient-dense functional food in many parts of the world.Also Read: Chinese Potato: Nutrition, Health Benefits And Side Effects Of This Root Tuber
Crisp and often eaten raw or used in several syrups, salads, and desserts, yacon tuber is more like jicama or other sweet roots. When it comes to yacon benefits for health, there are many due to its high content of fructooligosaccharides (FOS). Yacon has a low glycaemic index and therefore this root veggie is commonly used in a diabetic diet or those watching their sugar intake for other health reasons. Here are some health benefits of yacon tuber:
Supports Gut Health
Yacon is a great source of fructooligosaccharides- a type of prebiotic fiber. FOS feeds beneficial gut bacteria, promoting a healthy microbiome and improving digestion.
Helps Regulate Blood Sugar
The natural sweetness of yacon comes from FOS, which has a low glycemic index. This makes it a good alternative for people managing diabetes or looking to stabilize blood sugar levels.
Aids In Weight Management
The high fiber content in yacon helps you feel full longer, reducing overall calorie intake. The FOS component in yacon has also been linked to reducing appetite and curbing sugar cravings.
Boosts Immune System
Yacon is loaded with prebiotics that are known to enhance gut health besides also closely tied to a stronger immune system. A balanced gut microbiome can improve overall immunity by keeping the digestive system in good health.
Improves Bone Health
Yacon contains important minerals like calcium and magnesium, which are essential for maintaining strong and healthy bones.
Enhances Metabolism
Eating yacon is known to improve metabolism by potentially aiding in fat breakdown and energy production. Rich in phenolic compounds, it helps to fight oxidative stress and reduce inflammation in the body which enhances the overall metabolic functioning.
What Are The Culinary Uses Of Yacon?
A versatile vegetable with a mildly sweet, crisp flavor, people find yacon a surprise root veggie wondering what yacon tastes like! Due to its versatile uses, yacon works well in various dishes. Let us check out how to eat yacon with some popular culinary uses of this sweet vegetable.
In Salads: Raw slices of yacon add a crunchy, refreshing texture to salads. It pairs very well with citrus fruits, greens, and nuts for light sweet-savory dishes.
Stir-Fries And Sauteed Dishes: Yacon can be used in stir-fries with vegetables, tofu, or meats. Its subtle sweetness complements savory sauces like soy sauce, sesame oil, or garlic-based marinades.
Yacon Chips: Yacon is a healthier alternative to regular potato chips. Thinly sliced yacon, season with salt or spices, and bake or fry for a crispy snack instead of a calorie-filled potato.
Pickled Yacon: The tuber can be pickled and preserved by using vinegar and adding sugar, and spices for taste. Pickled yacon adds a tangy, slightly sweet element to dishes and works well as a condiment.
Juices and Smoothies: Blend raw yacon into smoothies or juice it for a naturally sweet and hydrating drink with pineapple, orange, and apple as the main ingredients.
Desserts: For a chewy, sweet treat, yacon can be grated or pureed and used in desserts like cakes, muffins, or puddings and can also be candied by cooking it in sugar syrup.
Yacon Syrup: One of the most popular uses of yacon is making a syrup of it. There are many yacon syrup uses. Boil yacon to extract its juice, then reduce it to make a syrup. Yacon syrup's glycemic index is known to be perfect for people with imbalanced insulin levels.
Roasted or Baked: Caramelization enhances its natural sweetness. You can roast yacon with other root vegetables like carrots and sweet potatoes.
Soups and Stews: You can also add chunks of yacon to soups and stews for a subtle sweetness and texture contrast.
Also Read: Ruiding/Taradi: Nutrition, Health Benefits And An Easy Recipe From This Crunchy Tuber
The unique flavor and versatility of this sweet tuber make it an excellent ingredient in both sweet and savory dishes. It retains its crispness when raw but becomes soft and sweet when cooked, offering multiple culinary possibilities. Wondering how to eat yacon and reap its benefits? Here are two simple recipes for this vegetable that can be a part of your meal plan:
Creamy Yacon Gravy Recipe
Ingredients
- 1 medium yacon root, peeled and finely grated or pureed
- 2 tbsp butter or olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 2 tbsp all-purpose flour
- 2 cups vegetable stock (or chicken stock)
- 1/2 cup milk or cream (use coconut milk for a dairy-free option)
- 1 tbsp soy sauce
- 1/2 teaspoon ground black pepper
- Salt and pepper to taste
- 1/4 teaspoon dried thyme or rosemary
Method
- Peel and grate the yacon, or puree it in a blender for a smoother texture.
- In a thick pan melt the butter on medium flame.e
- Add the chopped onion and garlic, and let them sit until they become light bro.wn
- Add the grated or pureed yacon to the pan and cook for 2-3 minutes to release its flavor.
- Stir in the flour and cook for 1-2 minutes, stirring constantly, until it forms a paste.
- Gradually pour in the vegetable or chicken stock while stirring to prevent lumps.
- Bring to a simmer and cook for 5 minutes, allowing the mixture to thicken.
- Stir in the milk or cream, soy sauce, black pepper, and optional herbs. Simmer for another 3-5 minutes until the gravy reaches your desired consistency.
- Taste and adjust seasoning with salt if needed.
- Strain the gravy for a smoother texture and serve hot
Full of nutrition, this yacon gravy is a delightful twist on classic gravy, combining its natural sweetness with savory undertones for a balanced and flavourful sauce!
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Creamy Yacon And Carrot Soup
Ingredients
- 2 medium diced and peeled yacon
- 2 medium diced carrots
- 1 medium potato, peeled and diced (optional, for extra creaminess)
- 1 small chopped onion
- 4 minced garlic cloves
- 3 tablespoons olive oil
- 4 cups vegetable stock (chicken stock can also be used)
- 1/2 cup coconut milk
- 1 teaspoon ground cumin
- 1/3 teaspoon ground ginger
- Salt and black pepper to taste
- Fresh parsley for garnish
Method
- Prepare the Ingredients by peeling the yacon, carrots, and potato. Chop the onion and mince the garlic
- Heat olive oil or butter in a large pot. Add the onion and garlic, and sauté them until they turn soft
- Cook the diced yachts, carrots, and potato in the pot. Stir well.
- Sprinkle in cumin and ground ginger and let it cook for a few minutes
- Pour in the vegetable or chicken stock, ensuring the vegetables are fully submerged
- Bring to a boil, then reduce the heat and simmer for twenty minutes, or until the vegetables are tender
- Use a blender to puree the soup until smooth or transfer it to a blender in batches
- Return the soup to the pot and add the coconut milk or cream
- Season with salt and black pepper to taste
- Simmer for an additional 5 minutes to combine flavors
- Garnish with fresh parsley or chives
- Serve hot with crusty bread or as a side dish
This yacon soup is creamy, slightly sweet, and spiced perfectly for a warm and satisfying dish. You can also add vegetables like sweet potato or parsnip for variety!
(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)
Author Profile: Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
A Sustainable Wholesome Foodstuff; Health Effects and Potential Dietotherapy Applications of Yacon
Mary R Yan, Robert Welch, Elaine C Rush 1, Xuesong Xiang, Xin Wang
https://pmc.ncbi.nlm.nih.gov/articles/PMC6893727/
Yacon (Smallanthus sonchifolius) as a Food Supplement: Health-Promoting Benefits of Fructooligosaccharides
https://pmc.ncbi.nlm.nih.gov/articles/PMC4963912/
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