Seasons/Availability
Malanga is available year-round.
Current Facts
Malanga, botanically classified as Xanthosoma sagittifolium, is a tropical and subtropical root vegetable belonging to the Araceae family. The corms are a staple food of many cultures in Central America, South America, Africa, and the Caribbean. There are numerous varieties of Malanga with slight size and flavor differences that have been selectively bred over time. The most common variety found in the United States is white malanga or yautia blanca.
Nutritional Value
Malanga is high in carbohydrates containing 15-20% starch with small amounts of protein and fat. It is an excellent source of fiber providing nearly 20% of one’s daily recommended value. Malanga is a good source of vitamin C, potassium, magnesium and iron as well as vitamins A, B, and E. Additionally malanga can provide calcium oxalate which is a natural antacid and can help reduce acidity in the body. It also contains essential amino acids that are important for optimal health.
Applications
Malanga corms must be cooked before consuming. They can be boiled or steamed with skins intact until tender, usually about 25-30 minutes depending on size and age of corms. The skin should slip off easily once cooked and is best removed prior to mashing or using in recipes for a smoother texture. Cooked Malanga has an earthy flavor that lends itself to savory dishes such as soups, stews, puddings, salads, fritters and casseroles. It can also be served mashed with butter or olive oil and salt to taste. Raw Malanga is not recommended for consumption due to its high content of tannins which can cause irritation in the mouth and throat when consumed.
Additionally, malanga leaves are edible when young and have a fresh, green and herbal flavor making them an excellent addition to salads or cooked as a vegetable side dish. When selecting Malanga look for smooth firm corms without signs of drying or molding. Refrigerate in a plastic bag for up to two weeks. The leaves should be used soon after purchase as they will quickly wilt. Malanga is a great addition to the kitchen pantry, providing a unique and nutritious alternative for many meals.
