Peeled Cassava (Yuca)
Manihot esculentaClinical Encyclopedia
Peeled Cassava (Yuca) provides 160 kcal, 1.4g of protein, 38.1g of carbohydrates, and 1.8g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.
Peeled cassava, also known as yuca, is a starchy root vegetable rich in carbohydrates and a staple food in many tropical regions. It is gluten-free and provides a good source of energy.
Peeled Cassava (Yuca)VSAcorn Squash
Peeled Cassava (Yuca)VSAdria Blue Potatoes
Peeled Cassava (Yuca)VSAir Potato
Peeled Cassava (Yuca)VSGarlic
Peeled Cassava (Yuca)VSAlexanders
Peeled Cassava (Yuca)VSAloe Vera
Peeled Cassava (Yuca)VSArrowhead
Peeled Cassava (Yuca)VSArtichoke
Peeled Cassava (Yuca)VSArugula
Peeled Cassava (Yuca)VSAsh Gourd
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Always cook cassava thoroughly to eliminate toxins. It can be boiled, baked, or fried. Peel the skin before cooking.
Smart Selection & Storage
Choose firm, unblemished cassava roots with smooth skin. Avoid any that are soft or have dark spots.
Store unpeeled cassava in a cool, dry place. Once peeled, keep it in the refrigerator and use within a few days.
Myths vs Realities
Healthy Recipes
Cassava and Spinach Quinoa Bowl
This nutritious bowl combines roasted cassava with quinoa and sautéed spinach, creating a wholesome meal packed with protein and fiber.
- 1 cup peeled cassava, cubed
- 1 cup cooked quinoa
- 2 cups fresh spinach
- 1 tablespoon olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss the cubed cassava with olive oil, salt, and pepper, and roast for 25-30 minutes until golden brown.
- 2. In a skillet, heat a little olive oil and sauté the minced garlic until fragrant, then add the spinach and cook until wilted.
- 3. In a bowl, combine the roasted cassava, cooked quinoa, and sautéed spinach. Mix well and serve warm.
Cassava and Black Bean Tacos
These vibrant tacos feature spiced cassava and black beans, topped with fresh avocado and cilantro for a delicious and healthy meal.
- 1 cup peeled cassava, grated
- 1 can black beans, rinsed and drained
- 1 teaspoon cumin
- 1 teaspoon paprika
- Corn tortillas
- 1 avocado, sliced
- Fresh cilantro for garnish
- 1. In a skillet, heat a little oil and sauté the grated cassava with cumin and paprika until tender.
- 2. Warm the black beans in a separate pot and season with salt.
- 3. Assemble the tacos by placing the spiced cassava and black beans on corn tortillas, topped with avocado slices and cilantro.
Cassava and Vegetable Stir-Fry
A colorful stir-fry featuring cassava and a mix of seasonal vegetables, seasoned with soy sauce and sesame oil for a quick and healthy meal.
- 1 cup peeled cassava, julienned
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 zucchini, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat, then add the julienned cassava and cook for 5 minutes.
- 2. Add the sliced bell pepper, carrot, and zucchini, and stir-fry for another 5-7 minutes until vegetables are tender.
- 3. Drizzle with soy sauce, toss to combine, and garnish with sesame seeds before serving.
Cassava and Coconut Curry Soup
This creamy and aromatic soup combines cassava with coconut milk and spices, creating a comforting dish that is both healthy and satisfying.
- 1 cup peeled cassava, diced
- 1 can coconut milk
- 2 cups vegetable broth
- 1 tablespoon curry powder
- 1 onion, chopped
- 1 tablespoon olive oil
- Salt to taste
- 1. In a pot, heat olive oil and sauté the chopped onion until translucent.
- 2. Add the diced cassava, curry powder, vegetable broth, and coconut milk. Bring to a boil, then reduce heat and simmer for 20 minutes until cassava is tender.
- 3. Blend the soup until smooth, season with salt, and serve hot.
Cassava Chips with Avocado Dip
These crispy baked cassava chips are a healthy alternative to traditional chips, served with a creamy avocado dip for a perfect snack.
- 2 cups peeled cassava, thinly sliced
- 1 tablespoon olive oil
- Salt to taste
- 1 ripe avocado
- 1 lime, juiced
- 1 garlic clove, minced
- 1. Preheat the oven to 375°F (190°C). Toss the cassava slices with olive oil and salt, then spread them on a baking sheet in a single layer.
- 2. Bake for 20-25 minutes until crispy, flipping halfway through.
- 3. For the dip, mash the avocado and mix with lime juice and minced garlic. Serve with the cassava chips.
Cassava and Chickpea Salad
A refreshing salad that combines roasted cassava and chickpeas with a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup peeled cassava, cubed
- 1 can chickpeas, rinsed and drained
- 2 cups mixed greens
- 1 lemon, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss the cubed cassava with olive oil, salt, and pepper, and roast for 25-30 minutes.
- 2. In a large bowl, combine the roasted cassava, chickpeas, and mixed greens.
- 3. Drizzle with lemon juice and olive oil, toss to combine, and serve.
Cassava and Egg Breakfast Hash
This hearty breakfast hash features sautéed cassava and eggs, providing a filling and nutritious start to your day.
- 1 cup peeled cassava, diced
- 2 eggs
- 1 bell pepper, diced
- 1 onion, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté the onion and bell pepper until soft.
- 2. Add the diced cassava and cook until golden brown and tender, about 10-15 minutes.
- 3. Make two wells in the hash and crack an egg into each. Cover and cook until the eggs are set. Season with salt and pepper before serving.
Cassava and Berry Smoothie Bowl
A vibrant smoothie bowl made with blended cassava and mixed berries, topped with nuts and seeds for a nutritious breakfast or snack.
- 1 cup peeled cassava, cooked and cooled
- 1 cup mixed berries (fresh or frozen)
- 1 banana
- 1 tablespoon honey (optional)
- Toppings: sliced almonds, chia seeds, fresh berries
- 1. In a blender, combine the cooked cassava, mixed berries, banana, and honey. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with sliced almonds, chia seeds, and additional berries.
- 3. Serve immediately with a spoon.
Cassava and Lentil Patties
These protein-packed patties made with cassava and lentils are perfect for a healthy snack or as a burger alternative.
- 1 cup peeled cassava, boiled and mashed
- 1 cup cooked lentils
- 1 onion, finely chopped
- 1 teaspoon cumin
- 1 egg (or flax egg for vegan)
- Salt and pepper to taste
- 1. In a bowl, mix the mashed cassava, cooked lentils, chopped onion, cumin, egg, salt, and pepper until well combined.
- 2. Form the mixture into patties and heat a skillet with a little oil. Cook the patties for 4-5 minutes on each side until golden brown.
- 3. Serve warm with a side salad or in a whole-grain bun.
Cassava and Tomato Stew
A hearty stew featuring cassava and tomatoes, infused with spices for a comforting and nutritious meal.
- 1 cup peeled cassava, diced
- 2 cups diced tomatoes (fresh or canned)
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a pot, sauté the onion and garlic until fragrant. Add the diced tomatoes and cook for 5 minutes.
- 2. Stir in the diced cassava, vegetable broth, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes until cassava is tender.
- 3. Serve hot, garnished with fresh herbs if desired.
Frequently Asked Questions (FAQ)
Is cassava safe to eat raw?
No, raw cassava contains cyanogenic compounds that can be toxic. It must be cooked properly.
How do I prepare cassava?
Peel the cassava root, cut it into pieces, and boil or steam until tender.
What are the health benefits of cassava?
Cassava is a good source of carbohydrates, vitamin C, and dietary fiber, promoting energy and digestive health.
Can cassava be used in gluten-free diets?
Yes, cassava is naturally gluten-free and can be used as a substitute for wheat flour.
How should I store cassava?
Store fresh cassava in a cool, dry place. Once peeled, it should be refrigerated and used within a few days.
What dishes can I make with cassava?
Cassava can be used in various dishes, including cassava fries, tapioca, and as a thickener in soups.
Is cassava high in calories?
Yes, cassava is relatively high in calories due to its carbohydrate content.
Can I freeze cassava?
Yes, you can freeze cooked cassava for later use, but raw cassava should not be frozen.