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Taro Root (Dasheen)
Vegetables
Nutri-ScoreA

Taro Root (Dasheen)

Colocasia esculenta

Clinical Encyclopedia

Taro root, also known as dasheen, is a starchy tuber that is rich in carbohydrates and dietary fiber, making it a staple in many tropical regions. It is known for its nutty flavor and creamy texture when cooked.

Scientific NameColocasia esculenta
Region of OriginSoutheast Asia
Popular Comparisons:
Taro Root (Dasheen) VS Acorn SquashTaro Root (Dasheen) VS Adria Blue PotatoesTaro Root (Dasheen) VS Air PotatoTaro Root (Dasheen) VS GarlicTaro Root (Dasheen) VS AlexandersTaro Root (Dasheen) VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories142 kcal
Water
73.5%
Fiber5.1g
Total36.3g
Protein
1.5g(4%)
Fats
0.2g(1%)
Carbohydrates
34.6g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in dietary fiber, taro root aids in digestion and helps maintain a healthy gut microbiome.
✓Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
✓High in potassium, which is essential for heart health and maintaining normal blood pressure levels.
✓Provides a good source of complex carbohydrates, making it an excellent energy source for active individuals.

Possible Risks & Side Effects

!Raw taro contains calcium oxalate crystals, which can cause irritation in the mouth and throat; it should always be cooked before consumption.
!Individuals with certain kidney conditions should monitor their potassium intake, as taro is high in potassium.

How to Prepare & Consume

Taro root should be peeled and cooked thoroughly before eating. It can be boiled, steamed, or roasted, and is often used in soups, stews, and desserts.

Smart Selection & Storage

How to Select

Choose firm, heavy taro roots with no soft spots or blemishes. The skin should be intact and free from mold.

How to Store

Store in a cool, dry place away from direct sunlight. Once cut, wrap in plastic and refrigerate.

Myths vs Realities

MythTaro root is poisonous if not cooked.+
RealityWhile raw taro contains harmful compounds, cooking it properly eliminates these risks.
MythTaro root is only used in savory dishes.+
RealityTaro root can also be used in sweet dishes, such as desserts and pastries.
MythAll taro varieties are the same.+
RealityThere are different varieties of taro, each with unique flavors and textures.

Healthy Recipes

Taro Root and Spinach Salad

A refreshing salad combining roasted taro root with fresh spinach, cherry tomatoes, and a zesty lemon vinaigrette.

Ingredients
  • 2 cups fresh spinach
  • 1 cup taro root, peeled and cubed
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss the cubed taro root with olive oil, salt, and pepper, and roast for 25-30 minutes until golden.
  2. 2. In a large bowl, combine fresh spinach, roasted taro, and cherry tomatoes.
  3. 3. Drizzle with lemon juice, toss gently, and serve immediately.

Creamy Taro Root Soup

A velvety soup made with taro root, coconut milk, and spices, perfect for a cozy meal.

Ingredients
  • 2 cups taro root, peeled and diced
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon ginger, grated
  • 4 cups vegetable broth
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion, garlic, and ginger until fragrant.
  2. 2. Add diced taro root and vegetable broth, bring to a boil, then simmer until taro is tender.
  3. 3. Blend the mixture until smooth, stir in coconut milk, and season with salt before serving.

Taro Root Stir-Fry with Vegetables

A colorful stir-fry featuring taro root, bell peppers, and broccoli, tossed in a light soy sauce.

Ingredients
  • 1 cup taro root, julienned
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic, minced
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, add garlic and sauté until fragrant.
  2. 2. Add taro root and stir-fry for 5 minutes, then add bell pepper and broccoli.
  3. 3. Pour in soy sauce, stir well, and cook until vegetables are tender-crisp.

Taro Root Pancakes

Savory pancakes made with grated taro root, green onions, and served with a spicy dipping sauce.

Ingredients
  • 1 cup taro root, grated
  • 1/2 cup whole wheat flour
  • 1/4 cup green onions, chopped
  • 1 egg
  • 1/2 cup water
  • Salt to taste
  • Chili sauce for dipping
Instructions
  1. 1. In a bowl, mix grated taro, flour, green onions, egg, water, and salt until combined.
  2. 2. Heat a non-stick skillet over medium heat, pour in batter to form pancakes, and cook until golden on both sides.
  3. 3. Serve hot with chili sauce for dipping.

Taro Root and Chickpea Curry

A hearty vegan curry featuring taro root and chickpeas simmered in a spiced coconut sauce.

Ingredients
  • 1 cup taro root, cubed
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 teaspoons curry powder
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion until translucent, then add curry powder and stir for 1 minute.
  2. 2. Add taro root, chickpeas, and coconut milk, then simmer until taro is tender.
  3. 3. Season with salt and garnish with fresh cilantro before serving.

Taro Root and Quinoa Bowl

A nutritious bowl with roasted taro root, quinoa, and a variety of colorful vegetables, drizzled with tahini dressing.

Ingredients
  • 1 cup quinoa, cooked
  • 1 cup taro root, cubed
  • 1/2 cup carrots, shredded
  • 1/2 cup cucumber, diced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. Roast the cubed taro root at 400°F (200°C) for 25 minutes until crispy.
  2. 2. In a bowl, combine cooked quinoa, roasted taro, carrots, and cucumber.
  3. 3. Mix tahini with lemon juice and drizzle over the bowl before serving.

Taro Root Chips

Crispy baked taro root chips seasoned with sea salt and a hint of paprika, perfect for a healthy snack.

Ingredients
  • 2 cups taro root, thinly sliced
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon paprika
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. 2. Toss taro slices with olive oil, salt, and paprika, then spread them on the baking sheet in a single layer.
  3. 3. Bake for 20-25 minutes until golden and crispy, flipping halfway through.

Taro Root and Lentil Salad

A protein-packed salad with roasted taro root, lentils, and a tangy vinaigrette, perfect for meal prep.

Ingredients
  • 1 cup lentils, cooked
  • 1 cup taro root, cubed
  • 1/2 cup bell pepper, diced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Roast the taro root at 400°F (200°C) for 25 minutes until tender.
  2. 2. In a large bowl, combine cooked lentils, roasted taro, and bell pepper.
  3. 3. Whisk together olive oil and balsamic vinegar, pour over the salad, and toss to combine.

Taro Root Smoothie

A creamy and nutritious smoothie made with taro root, banana, and almond milk, perfect for breakfast.

Ingredients
  • 1 cup cooked taro root, cooled
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
  • Ice cubes
Instructions
  1. 1. In a blender, combine cooked taro root, banana, almond milk, and honey.
  2. 2. Add ice cubes and blend until smooth.
  3. 3. Pour into a glass and enjoy immediately.

Taro Root and Avocado Toast

A delicious twist on avocado toast featuring creamy taro root spread topped with sliced avocado and radishes.

Ingredients
  • 1 cup taro root, boiled and mashed
  • 2 slices whole grain bread
  • 1 avocado, sliced
  • 1/2 cup radishes, thinly sliced
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden.
  2. 2. Spread the mashed taro root on each slice, then top with avocado and radishes.
  3. 3. Season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

Is taro root safe to eat raw?

No, taro root should always be cooked before consumption to eliminate harmful calcium oxalate crystals.

How do you prepare taro root?

Peel the taro root, cut it into pieces, and cook it by boiling, steaming, or roasting until tender.

What are the health benefits of taro root?

Taro root is high in fiber, potassium, and antioxidants, which can support digestive health, heart health, and reduce inflammation.

Can taro root be used in desserts?

Yes, taro root can be used in various desserts, such as taro pudding and ice cream, due to its creamy texture.

How should taro root be stored?

Store taro root in a cool, dry place, and keep it in a paper bag to prevent moisture buildup.

Is taro root gluten-free?

Yes, taro root is naturally gluten-free and can be a suitable alternative for those with gluten intolerance.

What is the glycemic index of taro root?

The glycemic index of taro root is approximately 54, which is moderate and suitable for most diets.

Can taro root be eaten by diabetics?

In moderation, taro root can be included in a diabetic diet due to its fiber content and moderate glycemic index.

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Comparisons
Taro Root (Dasheen) vs Acorn Squash Taro Root (Dasheen) vs Adria Blue Potatoes Taro Root (Dasheen) vs Air Potato
Nutrients
Protein in Taro Root (Dasheen) Calories in Taro Root (Dasheen) Vitamin-c in Taro Root (Dasheen) Magnesium in Taro Root (Dasheen)
Featured Guides
Health Benefits of Taro Root (Dasheen) Healthy Recipes with Taro Root (Dasheen)