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Yellow Cassava Root
Vegetables
Nutri-ScoreB

Yellow Cassava Root

Manihot esculenta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Yellow Cassava Root 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.

Yellow cassava root is a starchy tuber known for its high carbohydrate content and versatility in cooking. It is rich in energy and provides essential nutrients, making it a staple food in many tropical regions.

Also known as:
YucaManioc
Scientific NameManihot esculenta
Region of OriginSouth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories160 kcal
Water
60%
Fiber1.8g
Total39.8g
Protein
1.4g(4%)
Fats
0.3g(1%)
Carbohydrates
38.1g(96%)

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 C20 mg (22%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium271 mg (6%)
Magnesium21 mg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in carbohydrates, yellow cassava root serves as a significant energy source, particularly in regions where it is a dietary staple.
✓Contains dietary fiber which aids in digestion and helps maintain a healthy gut.
✓Provides essential vitamins and minerals, including Vitamin C and potassium, which support immune function and cardiovascular health.
✓Low in fat and cholesterol-free, making it a heart-healthy food choice.

Possible Risks & Side Effects

!Raw cassava contains cyanogenic glycosides, which can be toxic if not properly cooked.
!Excessive consumption of cassava can lead to nutritional deficiencies if not balanced with other food sources.

How to Prepare & Consume

Cook thoroughly before consumption to eliminate toxins; can be boiled, baked, or mashed.

Smart Selection & Storage

How to Select

Choose firm, unblemished roots with smooth skin. Avoid any that are soft or have dark spots.

How to Store

Store in a cool, dry place. Once cut, refrigerate and consume within a few days to maintain freshness.

Myths vs Realities

MythEating raw cassava is safe if washed properly.
RealityRaw cassava contains toxins that can be harmful if not cooked.
MythCassava is only a source of carbohydrates.
RealityCassava also provides essential vitamins and minerals, contributing to overall nutrition.
MythAll cassava varieties are the same.
RealityThere are sweet and bitter varieties of cassava, with the bitter types containing higher levels of toxins.

Healthy Recipes

Yellow Cassava Root and Spinach Salad

A refreshing salad featuring roasted yellow cassava root and nutrient-rich spinach, topped with a zesty lemon vinaigrette.

Ingredients
  • 2 cups yellow cassava root, peeled and diced
  • 4 cups fresh spinach leaves
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 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 diced cassava root with olive oil, salt, and pepper, then roast for 25-30 minutes until golden and tender.
  2. 2. In a large bowl, combine the roasted cassava, spinach, cherry tomatoes, and red onion.
  3. 3. Drizzle with lemon juice, toss gently, and serve immediately.

Cassava Root and Black Bean Tacos

Delicious and hearty tacos filled with spiced yellow cassava root and black beans, served with fresh avocado and cilantro.

Ingredients
  • 2 cups yellow cassava root, peeled and cubed
  • 1 can black beans, rinsed and drained
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro, chopped
Instructions
  1. 1. Boil the cassava root in salted water for 15-20 minutes until soft, then drain and mash with cumin and chili powder.
  2. 2. Warm the corn tortillas in a skillet over medium heat, then fill each with the cassava mash and black beans.
  3. 3. Top with avocado slices and fresh cilantro before serving.

Cassava Root and Vegetable Stir-Fry

A vibrant stir-fry featuring yellow cassava root and a medley of colorful vegetables, perfect for a quick and nutritious meal.

Ingredients
  • 2 cups yellow cassava root, julienned
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat, then add the julienned cassava root and stir-fry for 5 minutes.
  2. 2. Add the bell pepper, broccoli, and carrot, continuing to stir-fry until vegetables are tender-crisp.
  3. 3. Stir in soy sauce and ginger, cook for an additional minute, and serve hot.

Cassava Root and Coconut Curry

A creamy and aromatic curry made with yellow cassava root and coconut milk, infused with spices for a delightful flavor.

Ingredients
  • 2 cups yellow cassava root, diced
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil over medium heat and sauté the onion and garlic until translucent.
  2. 2. Add the diced cassava root and curry powder, stirring to coat, then pour in the coconut milk.
  3. 3. Simmer for 20-25 minutes until cassava is tender, season with salt, and serve with rice.

Cassava Root and Quinoa Bowl

A nourishing bowl combining roasted yellow cassava root and quinoa, topped with a tahini dressing for added flavor.

Ingredients
  • 1 cup yellow cassava root, cubed
  • 1 cup cooked quinoa
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. 1. Preheat the oven to 425°F (220°C). Toss cassava cubes with olive oil, salt, and pepper, then roast for 20-25 minutes until crispy.
  2. 2. In a small bowl, whisk together tahini, lemon juice, water, salt, and pepper to create a dressing.
  3. 3. In a serving bowl, layer quinoa, roasted cassava, and drizzle with tahini dressing, garnishing with fresh herbs.

Cassava Root Pancakes

Fluffy and gluten-free pancakes made with yellow cassava root, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup yellow cassava flour
  • 1 cup almond milk
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil for cooking
Instructions
  1. 1. In a bowl, mix cassava flour, baking powder, and salt. In another bowl, whisk together almond milk and honey.
  2. 2. Combine wet and dry ingredients until smooth. Heat coconut oil in a skillet over medium heat and pour in batter to form pancakes.
  3. 3. Cook until bubbles form, flip, and cook until golden brown on both sides. Serve with fresh fruit.

Stuffed Cassava Root Bites

Savory bites made from yellow cassava root, stuffed with a mixture of herbs and cheese, perfect for appetizers.

Ingredients
  • 2 cups yellow cassava root, boiled and mashed
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 1 egg
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine mashed cassava, feta cheese, parsley, egg, salt, and pepper until well mixed.
  2. 2. Form small balls or patties with the mixture. Heat olive oil in a skillet over medium heat and fry until golden brown on all sides.
  3. 3. Serve warm as a delicious appetizer.

Cassava Root and Lentil Soup

A hearty and comforting soup made with yellow cassava root and lentils, perfect for a nourishing meal.

Ingredients
  • 2 cups yellow cassava root, diced
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and carrots until soft. Add diced cassava, lentils, broth, cumin, salt, and pepper.
  2. 2. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils and cassava are tender.
  3. 3. Blend if desired for a creamy texture, or serve chunky with a sprinkle of fresh herbs.

Cassava Root and Berry Smoothie

A nutritious smoothie combining yellow cassava root with mixed berries and almond milk for a refreshing drink.

Ingredients
  • 1 cup cooked yellow cassava root, cooled
  • 1 cup mixed berries (fresh or frozen)
  • 1 cup almond milk
  • 1 tablespoon honey or agave syrup
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a blender, combine cooked cassava, mixed berries, almond milk, honey, and chia seeds.
  2. 2. Blend until smooth and creamy. Adjust sweetness if needed, and serve chilled.

Cassava Root Fritters with Avocado Dip

Crispy cassava root fritters served with a creamy avocado dip, perfect for a healthy snack or appetizer.

Ingredients
  • 2 cups yellow cassava root, grated
  • 1/2 cup cornmeal
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 avocado, mashed
  • 1 tablespoon lime juice
Instructions
  1. 1. In a bowl, mix grated cassava, cornmeal, egg, garlic powder, salt, and pepper until combined.
  2. 2. Form small patties and fry in a skillet with a bit of oil until golden brown on both sides.
  3. 3. Serve with mashed avocado mixed with lime juice as a dip.

Frequently Asked Questions (FAQ)

Is yellow cassava root safe to eat raw?

No, raw yellow cassava root contains cyanogenic compounds that can be toxic. It must be cooked properly.

How can I cook yellow cassava root?

You can boil, bake, or fry yellow cassava root. Boiling is the most common method.

What are the health benefits of yellow cassava root?

It is a good source of carbohydrates, dietary fiber, and essential vitamins and minerals.

Can yellow cassava root be used in gluten-free recipes?

Yes, yellow cassava root is naturally gluten-free and can be used as a substitute for wheat flour.

How should I store yellow cassava root?

Store in a cool, dry place. Once cut, keep it in the refrigerator and consume within a few days.

Is yellow cassava root high in calories?

Yes, it is relatively high in calories due to its carbohydrate content.

Can yellow cassava root help with weight gain?

Yes, due to its high carbohydrate content, it can be beneficial for those looking to gain weight.

What is the glycemic index of yellow cassava root?

The glycemic index of yellow cassava root is approximately 46, which is moderate.

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Nutrients
Protein in Yellow Cassava Root Calories in Yellow Cassava Root Vitamin-c in Yellow Cassava Root Magnesium in Yellow Cassava Root
Featured Guides
Health Benefits of Yellow Cassava Root Healthy Recipes with Yellow Cassava Root
Rankings
Vegetables high in vitamin-c Vegetables high in fiber Vegetables low in carbohidratos Vegetables low in índice glucémico