Tiger Nuts

Also known asChufa · Earth Almond · Cyperus esculentus

Name: Tiger nuts, also called chufa, earth almonds or yellow nutsedge (Cyperus esculentus) — despite the name, they are not nuts but small, wrinkled, tuber-like roots of a sedge plant. They are nut-free, though sometimes sold with nuts.

Description

Tiger nuts have been eaten for thousands of years, and were found in ancient Egyptian tombs, where they were a food and a sweet. The plant grows as a weedy sedge in many warm regions, and has been cultivated in Africa and Spain. In Valencia, Spain, they are used to make horchata de chufa, a sweet, milky, chilled drink that is a regional speciality, and in West Africa, they are made into a similar drink called kunun aya.

The small tubers have a chewy, slightly crunchy texture and a naturally sweet, nutty flavour, like a mix of coconut and almond. They are sold dried, soaked, ground into flour, or as milk.

Main nutrition value

Tiger nuts are high in fibre, including resistant starch, and provide healthy fat, some natural sugars, potassium, iron and vitamin E.

How best to be consumed

Dried tiger nuts are hard and usually soaked before eating.

1. Soak dried tiger nuts in water for 12 to 24 hours to soften them, then eat as a chewy snack.
2. Blend soaked tiger nuts with water and strain to make horchata or tiger nut milk.
3. Use tiger nut flour in gluten-free and nut-free baking.
4. Add to porridge, trail mix and smoothies.
5. Start with small amounts, since the high fibre can be a lot for some people.

Overconsumption could cause…

Tiger nuts are healthy in sensible portions, but very fibrous.

1. Bloating, gas or loose stools from the high fibre and resistant starch, particularly if you are not used to them.
2. A choking risk from hard, dry tubers, so they should be soaked, especially for children.
3. High natural sugar in sweetened horchata and tiger nut milk.
4. Allergic reactions in rare cases.

GroupsTree Nuts

Related foodsAlmondsBlack WalnutsBrazil NutsCashewsChestnutsHazelnuts

Wikipedia — Cyperus esculentus, used for origin, naming and history: https://en.wikipedia.org/wiki/Cyperus_esculentus