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Dried Arrowroot
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Dried Arrowroot

Maranta arundinacea

Clinical Encyclopedia

Dried arrowroot is a starchy root vegetable known for its thickening properties and is often used in cooking and baking. It is gluten-free and easily digestible, making it suitable for various diets.

Also known as:
Arrowroot powderArrowroot starch
Scientific NameMaranta arundinacea
Region of OriginTropical regions of South America and the Caribbean
Popular Comparisons:
Dried Arrowroot VS Baked ArrowrootDried Arrowroot VS Burdock RootDried Arrowroot VS Baked CassavaDried Arrowroot VS Baked Chicory RootDried Arrowroot VS Baked Dandelion RootDried Arrowroot VS Baked Galangal

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories335 kcal
Water
10%
Fiber7g
Total84.8g
Protein
1.5g(2%)
Fats
0.1g(0%)
Carbohydrates
83.2g(98%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.02 mg (2%)
Vitamin b3 (niacin)0.6 mg (4%)
Vitamin b5 (pantothenic acid)0.1 mg (2%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin C: 0 mgVitamin D: 0 µgVitamin E: 0.1 mgVitamin K: 0 µgFolate: 0 µgVitamin B12: 0 µgCholine: 0 mg

Minerals

Major Source (≥ 2% DV)
Calcium20 mg (2%)
Iron0.5 mg (3%)
Magnesium23 mg (6%)
Phosphorus34 mg (5%)
Potassium600 mg (17%)
Zinc0.3 mg (3%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0 µg

Health Benefits

✓Dried arrowroot is rich in carbohydrates, providing a quick source of energy, and is low in fat, making it a healthy addition to meals.
✓It contains dietary fiber which aids in digestion and helps maintain a healthy gut.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Dried arrowroot can be reconstituted in water or used as a thickening agent in soups, sauces, and desserts. It is best mixed with cold water before adding to hot mixtures to prevent clumping.

Smart Selection & Storage

How to Select

Choose dried arrowroot that is finely ground and free from clumps. Look for a product that is packaged in a sealed container to ensure freshness.

How to Store

Store dried arrowroot in a cool, dry place in an airtight container to prevent moisture absorption and maintain its quality.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive aidAnti-inflammatory
Main Applications
•Thickening agent in cooking
•Gluten-free baking
Bioactive Compounds
Resistant starch

Acts as a prebiotic, promoting gut health.

How to Consume
Reconstituted in waterUsed in bakingAdded to soups and sauces
Did you know?

"Arrowroot has been used for centuries as a natural remedy for digestive issues and is favored in many traditional cuisines."

Myths vs Realities

MythDried arrowroot is only for thickening soups.
RealityDried arrowroot can also be used in baking and as a gluten-free alternative in various recipes.
MythDried arrowroot is unhealthy due to its high carbohydrate content.
RealityWhile it is high in carbohydrates, dried arrowroot is low in fat and provides dietary fiber, making it a healthy choice in moderation.
MythDried arrowroot is difficult to digest.
RealityDried arrowroot is actually known for being easily digestible and is often recommended for those with digestive issues.

Healthy Recipes

Arrowroot Veggie Pancakes

These gluten-free pancakes are made with dried arrowroot flour and packed with colorful veggies, making them a nutritious breakfast option.

Ingredients
  • 1 cup dried arrowroot flour
  • 1 cup grated zucchini
  • 1/2 cup grated carrots
  • 1/4 cup chopped bell peppers
  • 2 eggs
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 cup water
Instructions
  1. 1. In a mixing bowl, combine the dried arrowroot flour, grated zucchini, grated carrots, and chopped bell peppers.
  2. 2. In another bowl, whisk together the eggs, salt, pepper, and water, then add to the dry ingredients.
  3. 3. Heat a non-stick skillet over medium heat, pour in the batter, and cook until golden brown on both sides.

Creamy Arrowroot Pudding

A delightful and healthy dessert made with dried arrowroot, almond milk, and natural sweeteners, perfect for satisfying your sweet tooth.

Ingredients
  • 1/4 cup dried arrowroot powder
  • 2 cups almond milk
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • Pinch of salt
Instructions
  1. 1. In a saucepan, mix the dried arrowroot powder with a little almond milk to create a smooth paste.
  2. 2. Gradually add the remaining almond milk, maple syrup, vanilla extract, and salt, stirring continuously.
  3. 3. Cook over medium heat until the mixture thickens, then pour into serving bowls and chill before serving.

Arrowroot and Quinoa Salad

A refreshing salad featuring cooked quinoa and dried arrowroot, tossed with fresh vegetables and a zesty lemon dressing.

Ingredients
  • 1/2 cup dried arrowroot
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup parsley, chopped
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Cook the dried arrowroot according to package instructions and let it cool.
  2. 2. In a large bowl, combine the cooked arrowroot, quinoa, cherry tomatoes, cucumber, and parsley.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.

Arrowroot Energy Balls

These no-bake energy balls are made with dried arrowroot, nuts, and dried fruits, providing a perfect snack for a quick energy boost.

Ingredients
  • 1/2 cup dried arrowroot flour
  • 1 cup mixed nuts (almonds, walnuts)
  • 1/2 cup dried cranberries
  • 1/4 cup honey
  • 1/2 tsp cinnamon
Instructions
  1. 1. In a food processor, blend the mixed nuts until finely chopped.
  2. 2. Add the dried arrowroot flour, dried cranberries, honey, and cinnamon, and pulse until combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Arrowroot Soup with Spinach

A light and nutritious soup made with dried arrowroot, fresh spinach, and aromatic herbs, perfect for a healthy lunch.

Ingredients
  • 1/4 cup dried arrowroot powder
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the chopped onion and minced garlic until translucent.
  2. 2. Add the vegetable broth and bring to a boil, then whisk in the dried arrowroot powder until dissolved.
  3. 3. Stir in the fresh spinach, thyme, salt, and pepper, and simmer for 5 minutes before serving.

Arrowroot Banana Bread

A healthy twist on classic banana bread using dried arrowroot flour, making it gluten-free and packed with flavor.

Ingredients
  • 1 cup dried arrowroot flour
  • 3 ripe bananas, mashed
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 2 eggs
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a bowl, mix the mashed bananas, honey, melted coconut oil, and eggs until well combined.
  3. 3. Add the dried arrowroot flour, baking soda, and cinnamon, mixing until just combined, then pour into the prepared loaf pan and bake for 45-50 minutes.

Arrowroot and Coconut Smoothie

A creamy and nutritious smoothie combining dried arrowroot, coconut milk, and tropical fruits for a refreshing drink.

Ingredients
  • 1/4 cup dried arrowroot powder
  • 1 cup coconut milk
  • 1 banana
  • 1/2 cup pineapple chunks
  • 1 tbsp honey
  • Ice cubes
Instructions
  1. 1. In a blender, combine the dried arrowroot powder, coconut milk, banana, pineapple chunks, and honey.
  2. 2. Add ice cubes and blend until smooth and creamy.
  3. 3. Pour into glasses and serve immediately.

Arrowroot Veggie Stir-Fry

A colorful stir-fry featuring dried arrowroot noodles and an array of fresh vegetables, tossed in a light soy sauce.

Ingredients
  • 1 cup dried arrowroot noodles
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp ginger, grated
Instructions
  1. 1. Cook the dried arrowroot noodles according to package instructions and set aside.
  2. 2. In a skillet, heat sesame oil and sauté garlic and ginger until fragrant.
  3. 3. Add mixed vegetables and stir-fry for 5 minutes, then add the cooked noodles and soy sauce, tossing to combine.

Arrowroot Chia Pudding

A nutritious and filling chia pudding made with dried arrowroot and almond milk, topped with fresh fruits.

Ingredients
  • 1/4 cup dried arrowroot powder
  • 2 cups almond milk
  • 1/4 cup chia seeds
  • 2 tbsp maple syrup
  • Fresh fruits for topping
Instructions
  1. 1. In a bowl, whisk together the dried arrowroot powder, almond milk, chia seeds, and maple syrup.
  2. 2. Let the mixture sit for 10 minutes, then stir again and refrigerate for at least 2 hours or overnight.
  3. 3. Serve topped with fresh fruits of your choice.

Arrowroot and Lentil Patties

These protein-packed patties combine dried arrowroot and lentils, making them a satisfying and healthy meal option.

Ingredients
  • 1/2 cup dried arrowroot flour
  • 1 cup cooked lentils
  • 1/4 cup chopped onion
  • 1/4 cup chopped cilantro
  • 1 egg
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the cooked lentils, then add the dried arrowroot flour, chopped onion, cilantro, egg, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and heat a skillet over medium heat with a little oil.
  3. 3. Cook the patties for 4-5 minutes on each side until golden brown and serve with a side salad.

Frequently Asked Questions (FAQ)

What is dried arrowroot used for?

Dried arrowroot is primarily used as a thickening agent in cooking and baking, especially in gluten-free recipes.

Is dried arrowroot gluten-free?

Yes, dried arrowroot is naturally gluten-free, making it a suitable alternative for those with gluten sensitivities.

How do you use dried arrowroot in cooking?

To use dried arrowroot, mix it with cold water to create a slurry before adding it to hot liquids to avoid clumping.

Can dried arrowroot be used as a substitute for cornstarch?

Yes, dried arrowroot can be used as a substitute for cornstarch in recipes, typically at a 1:1 ratio.

What are the health benefits of dried arrowroot?

Dried arrowroot is rich in carbohydrates and fiber, aiding digestion and providing a quick energy source.

Is dried arrowroot safe for infants?

Yes, dried arrowroot is often recommended for infants as it is easily digestible and gentle on the stomach.

How should dried arrowroot be stored?

Dried arrowroot should be stored in a cool, dry place in an airtight container to maintain its freshness.

Can dried arrowroot be used in vegan recipes?

Yes, dried arrowroot is plant-based and can be used in various vegan recipes as a thickening agent.

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Comparisons
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Nutrients
Protein in Dried Arrowroot Calories in Dried Arrowroot Vitamin-c in Dried Arrowroot Magnesium in Dried Arrowroot
Featured Guides
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