Taro Root Is The New Health Food Star, And You’ll Love These Recipes

taro root

You may have been hearing a lot about taro root lately, and it’s no surprise why: taro root is basically one of the ultimate superfoods and we are here for it (sorry avocado, we still love you!). Now, if you haven’t heard about taro root, I’m going to share some reasons why we love it and then some easy ways to incorporate it into your diet. 

arrow

So, What is Taro Root, Anyway?

Taro root is – you guessed it – an edible root plant, similar to a potato. It has a lot of great health benefits, including high amounts of dietary fibers, resistant starches, and vitamins and minerals that are often lacking in our diets.  And though it appears that taro root has a lot of carbs, they’re actually resistant starches which can help stabilize your blood sugar – so you won’t get a sugar spike – and they can actually help improve your gut health.

It’s easy to add taro root to your home menu! Just make sure to always cook it – it’s toxic in its raw form, and you won’t get any of the great health benefits if you get sick! Here are some of our favorite recipes to get you started on your new super food journey! 


Sea Salt and Rosemary Taro Rounds

Taro roots can make a pretty tasty snack or side, and Beyond the Bite 4 Life has an amazingly delicious and healthy taro root snack. These Rosemary Taro Root rounds are quick, simple, and are even compatible with the paleo, autoimmune protocol, and low fodmap diets, so you don’t have to worry about choosing between your diet and a delicious snack. 

Ingredients:

  • 7 fist size taro root

  • Coconut oil for frying

  • Coarse sea salt

  • Fresh rosemary

Directions

  1. Place whole taro root in a large saucepan, fill with water, and bring to a boil, allowing the taro root to boil for 22 minutes until fork tender and the skin can easily peel off.

  2. Drain taro root and allow to cool slightly, then peel off skin (this should be easy).

  3. Cut taro root into thin rounds (the thickness is up to you, the thinner the crispier they will be and faster they will cook).

  4. In a small skillet heat 1/4 inch coconut oil on medium heat until hot.

  5. Place sliced taro root rounds in the oil and fry 2-3 minutes per side until golden brown and crisp.

  6. Drain taro root rounds and place on a parchment lined plate, repeating with the rest until all of the taro is cooked.

  7. Chop fresh rosemary and sprinkle over fried taro with a few generous pinches of coarse sea salt.


Baked Taro Root Chips

Sometimes you want potato chips, but you know they’re probably not the best thing for you. Taro chips are a good alternative that will keep you filled up longer, and also give you a savory-sweet depth of flavor that potato chips are lacking. So, try out this recipe from This Mess Is Ours for the perfect afternoon snack and dip accompaniment.

 

 

Ingredients:

  • 2 12-oz taro root, peeled and sliced thin on a mandoline

  • 1 Tbsp olive oil, plus more for greasing pans

  • ½ tsp kosher sea salt

  • ¼ tsp garlic powder

  • ⅛ tsp freshly ground black pepper

Directions

  1. Preheat the oven to 350 degrees F, line 2 baking sheets with parchment paper and brush lightly with olive oil. Set aside. 

  2. In a large mixing bowl, combine thinly sliced taro root, tablespoon of olive oil, salt, garlic powder, and black pepper. Toss to coat. 

  3. Spread the chips evenly onto the prepared baking sheets and bake until crisp and golden — about 18-20 minutes. Some chips may cook faster than others, so make sure to check the oven frequently after the 14 minute mark and remove cooked chips to prevent burning. 

  4. Transfer the chips to a paper towel to cool and sprinkle with more salt while still warm. 

Notes: Make sure to check out their website for a delicious Red Pepper Walnut Dip to accompany your taro chips!


Five Spice Taro Rice

We love this simple, vegan, and delicious recipe from Vermillion Roots. This Five Spice Taro Rice comes together pretty quickly on the stove (or even in a rice cooker), so as long as you’ve prepped your taro root beforehand, this is an easy weeknight dinner option that is packed with flavor!

Ingredients: 

  • 3 tablespoons vegetable oil

  • 6 dried shiitake mushrooms, soaked in water for at least 2 hours, drained and thinly sliced

  • 3 shallots, finely sliced

  • 250g taro root (about 2-3 small ones), peeled and cut into 1-inch cubes

  • 3 cloves garlic, finely chopped

  • 1/4 cup soy sauce

  • 1/2 teaspoon five spice powder

  • 1 teaspoon salt

  • 1/4 teaspoon ground white pepper

  • 1 teaspoon sesame oil

  • 2 cups jasmine rice, rinsed and drained

  • Chopped green onions, for garnish

Directions

  1. In a pan, heat 1 tablespoon of the oil over medium-high heat. Add 1 of the sliced shallots and fry until it’s golden. Then quickly remove from heat and set aside.  

  2. In the same pan, heat the remaining oil over medium-high heat. Add garlic and shallots, and lightly fry until fragrant.

  3. Stir in the mushrooms and cubed taro root, followed by soy sauce, five spice powder, salt, white pepper, and sesame oil. Cook, stirring occasionally, until the taro root is partially cooked, about 3 minutes.

  4. Add the rice and stir to mix well.

OPTION 1: Cooking with Rice Cooker

  1. Pour the rice mixture into the rice cooker. Add 2-1/2 cups of water and stir to mix. Cover and turn on the rice cooker. When it’s done cooking, without removing the cover, let the rice rest for 5 to 10 minutes undisturbed. 

OPTION 2: Cooking on Stovetop

  1. If you didn’t start the cooking process in a deep pan, transfer the mixture into one. Add 2-1/2 cups of water and stir to mix. Cover and bring to a boil. Then turn the heat down and simmer for 15 to 20 minutes or until the liquid is absorbed. 

  2. Remove the cover and add some of the chopped green onions. Fluff the rice with a fork. Serve warm with more chopped green onions and fried shallots on top.


Taro Soup

Winter is just getting started, which means it’s still soup season! Taro works great in any broth base, so you can add this nutritious vegetable to basically any soup recipe like you would add potatoes. We particularly love this savory and aromatic Taro soup from Super Yummy

Ingredients:

  • Chunk of taro roughly 5 inches in diameter and 5 inches long (about 1.5 pounds)

  • 3-4 cups vegetable broth (or pork bone broth for non-vegetarians)

  • 3-4 cups water

  • Herbs (I used 3 bay leaves, 2 sprigs thyme, and 2 sprigs oregano, all dried)

  • 1/2 cup – 1 cup corn kernels (optional)

  • Salt to taste (I used 1/2 a teaspoon but my preference lies on the low sodium end)

  • 2 scallions, thinly sliced

Directions

  1. Cut the bark/peel off the taro, then dice it into 1 inch cubes.

  2. Bring 3 cups of vegetable broth and 3 cups of water to a boil in a large pot. You can use all broth but I found mine to be fairly thick, so I thinned it out because the taro starch will thicken the soup even more.

  3. Add the taro, herbs, and corn kernels (if using) to the pot. You don’t need to wait until it reaches a full boil, but once it does, turn the heat down to low and simmer for 20-30 minutes. The taro should be fully submerged at all times, so you might need to add another cup or two of broth/water. Stir the pot once or twice during the cooking process because the taro at the bottom of the pot will cook faster, so you’ll want to bring those to the surface and let the top layer sink to the bottom.

  4. Add salt to taste when the taro is tender to your liking. I prefer it on the 30 minute side.

  5. Turn the heat off and stir in the scallions. Cover the pot for a minute just to let the scallions gently wilt. Serve steaming hot.


Taro and Sticky Rice with Coconut Cream

Dessert doesn’t have to give you a sugar crash, so why not expand your after dinner repertoire with this hot and yummy recipe that is restaurant worthy? Thank you to Ang Sarap for this wonderful recipe!

 

Ingredients: 

Rice Pudding

  • ⅔ cups glutinous rice (white, black, or mix)

  • 1 large taro, cut into cubes

  • ¼ cup sugar

  • ½ tsp salt

  • 4 cups water

  • 1 cup coconut milk

Coconut Cream Sauce

  • 1 cup coconut milk

  • ½ cup water

  • ¼  cup sugar (adjust to your liking)

  • 1 tsp corn starch

  • Pinch of salt

Directions

  1. In a pot, boil water. Once boiling, add the taro and cook for 15 minutes or until taro is tender. Scoop out and set aside the taro, leaving the liquid in the pot. Add the coconut milk, sugar, and salt, and bring to a boil again. 

  2. Rinse glutinous rice, then place it in the boiling mixture. Turn heat low and let rice cook for 15-20 minutes, or until the rice is soft, occasionally stirring rice to prevent it from sticking on the bottom of the pot. 

  3. Turn heat off. There should be a small amount of liquid remaining — don’t worry about this as the rice will absorb it. 

  4. In a saucepan, combine all coconut cream ingredients, bring it to a boil, and let it thicken. Turn heat off.  

  5. Scoop some rice pudding into a bowl, top with several pieces of taro, and then pour the coconut cream sauce on top.

LINE

Taro root sounds pretty amazing, right?!?! Do you think Taro root will become your new favorite super food? Let us know in the comments!


Looking For More Ways To Support Your Healthy Eating Journey? Check Out These Articles:

Boost Your Immune System With These Healthy Superfoods

What Is Intuitive Eating And Is It The Ultimate Anti-Diet?

Join the Conversation