Cassava, also available under the name yuca, is a staple food in many tropical countries. In Europe, too, the tasty root has made a name for itself among gourmets and amateur cooks. However, the plant, which is very undemanding in cultivation, has a short shelf life after harvest and must be processed quickly.
What you should know about cassava
Cassava, also available under the name yuca, is a staple food in many tropical countries. In Europe, too, the tasty root has made a name for itself among gourmets and amateur cooks. Cassava is cultivated in various tropical regions. Thanks to the different vegetation periods in the growing regions, it is available almost all year round. The main cassava producing countries worldwide are Nigeria, Thailand, Indonesia and Brazil. Cassava is also one of the most important agricultural products in many other African countries and in the Dominican Republic. However, the cassava plant was not originally native to many of these regions: cassava originated in South and Central America and spread to other continents as a cultivated plant. It quickly became popular there because it is very undemanding and produces very good yields. It feels most at home on sandy or loamy soils and can also be grown on slightly acidic substrates. While cassava requires little nutrient and can thrive in soils high in manganese and aluminum. However, it is sensitive to cold: at temperatures below 10 °C, the tropical plants die. Dry periods, on the other hand, are not problematic: During dry periods, cassava plants do shed their leaves. But as soon as moisture is available again, the cassava quickly sprouts new leaves. As members of the spurge family, cassava shrubs can reach a height of up to five meters. Both their roots and leaves are processed. The cassava root is similar to the potato in the way it is prepared. However, the two tubers differ in taste: cassava generally tastes somewhat fruitier than potato, and often slightly sweet. However, sweet and bitter varieties can be distinguished. The latter contain a particularly high proportion of linamarin, the so-called hydrocyanic acid glycoside. This toxic ingredient is also the reason why cassava should never be eaten raw. This is because it is only when the cassava is boiled, deep-fried, fermented or baked that the hydrocyanic acid is destroyed and the vegetable becomes non-toxic.
Importance for health
In many tropical countries, cassava has a similar importance as a basic food as the potato in Germany. The plant, which is very undemanding in cultivation, is thus primarily an important energy supplier. However, cassava does not have any further significance in terms of health. On the contrary, because of the prussic acid it contains, it can even pose health risks. For this reason, cassava tubers should only be served in a cooked state. Moreover, because of the low protein content in the cassava root, malnutrition can occur if people feed mainly on this food. Nevertheless, the cassava plant is also believed to have beneficial effects. For example, the seeds of some cassava species are considered laxative and fresh roots are helpful in fighting ulcers. And the protein-rich leaves of cassava are eaten as a cooked side dish in some regions to absorb valuable protein. Cassava can also help fight health problems in the form of flour: For people who have an allergy to grains such as wheat and the like, cassava flour is a good alternative. Since it does not contain gluten, it can also be used in cases of existing gluten intolerance.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 159 | Fat content 0.3 g |
| Cholesterol 0 mg |
Sodium 14 mg |
| Potassium 271 mg | Carbohydrates 38 g |
| Dietary fiber 1.8 g |
Protein 1.4 g |
In addition to the harmful substance hydrocyanic acid glycoside, cassava root contains many valuable components. These include iron, calcium, phosphorus, potassium and vitamin C. In addition, the cassava tuber is characterized by a high starch content and is a good source of carbohydrates. Fat, on the other hand, is contained only in a vanishingly small proportion, as are essential amino acids.Although the protein content of the tubers is also rather low, the cassava leaves can be used as a garnish to compensate. Because these contain significantly more protein. Compared to the potato, cassava is somewhat richer in carbohydrates and energy: While 100 g of potatoes contain a total of 77 kilocalories and 17 g of carbohydrates, cassava tubers come to 159 kilocalories and 38 g of carbohydrates. The leaves of cassava provide about 91 kcal per 100 g.
Intolerances and allergies
It is true that cassava contains the dangerous prussic acid. But this can be easily removed in the preparation. When properly processed, cassava usually causes few allergic reactions. Very few people are allergic to the plant. However, cross-allergies may occur: People who are allergic to latex often also experience allergic reactions when they come into contact with cassava. In general, however, the food plant from the tropics is rather helpful for allergies: many people with gluten intolerance or grain allergy appreciate cassava flour as an exotic, healthy addition to their diet.
Shopping and kitchen tips
Since cassava spoils very quickly after harvesting, the tropical tuber is rarely available in its raw state in European latitudes. This is because cassava can only be kept for three to four days without special storage. Manioc lovers looking for fresh cassava tubers are most likely to find them in Asian or African supermarkets. Those who have such a source through which fresh cassava roots can be obtained should store them after purchase in the following manner, if possible: placing the roots in a pile or tight box, coating them with damp sand or damp sawdust. In this way, cassava can be stored for up to eight weeks. If you buy the food shrink-wrapped in airtight plastic bags, you can store cassava for up to three weeks. Cassava roots have a particularly long shelf life when frozen or waxed. Before processing, it is advisable to take a close look at the cassava: If the tubers already show blue-black or brown streaks, so-called primary spoilage has already set in. If you do not want to take this risk, you can buy cassava in processed form. The best-known processed cassava products include gari (a sour, floury porridge), fufu (a paste), lafun (a floury paste) and agbelima (cassava dough).
Preparation tips
The traditional way of preparing cassava in regions such as Central America and Africa is to grind or grate the tubers, squeeze out the starch, and then roast the cassava paste. The most popular way to prepare cassava in Europe is boiling – similar to a potato. Other common ways of preparation are frying and baking. After peeling, the tuber should be cut in half long ago. This reveals the so-called central vein of the cassava root. This should be cut out before further processing. It is then advisable to briefly soak the cassava cut into pieces, as this already washes out a proportion of the prussic acid it contains. Boiling, frying, deep-frying or baking will then destroy the remaining toxins in the cassava.
