Yambean (Jicama) – Cooked, Bleached, Dried, with Salt
Yambean, also known as Jicama, is a versatile root vegetable native to Mexico and Central America. When prepared in its cooked, bleached, and dried form, it becomes a delightful and nutritious ingredient for various dishes. Commonly found in many Asian and Latin American recipes, Jicama offers a crisp, slightly sweet texture and is often enjoyed in salads, stir-fries, or as a snack.
Nutritional Profile of Yambean (Jicama), Cooked, Bleached, Dried, with Salt
| Nutrient | Amount |
|---|---|
| Energy | 36.0 kcal |
| Protein | 0.72 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.0 g |
| Carbohydrate | 8.23 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 0.57 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 135.0 mg |
| Sodium | 242.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.046 mcg |
| Manganese | 0.057 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 14.1 mg |
| Thiamin (Vitamin B1) | 0.017 mg |
| Riboflavin (Vitamin B2) | 0.028 mg |
| Niacin (Vitamin B3) | 0.19 mg |
| Vitamin B6 | 0.04 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yambean (Jicama) is naturally free from the most common allergens such as gluten, dairy, eggs, nuts, and soy. However, due to its processing and the addition of salt, individuals with sensitivities to sodium or those following low-sodium diets should consume it in moderation.
Dietary Preferences
- Gluten-Free: Suitable for those following a gluten-free diet.
- Low in Fat: With only 0.09 g of fat per serving, it is an excellent choice for those seeking low-fat options.
- Low in Calories: At just 36 kcal per serving, Jicama is a great addition to low-calorie meals or snacks.
- Vegan-Friendly: Jicama contains no animal products, making it an ideal choice for vegan diets.
- Low Sugar: Jicama contains no sugar, making it suitable for diabetic or low-sugar diets.
Health Benefits and Culinary Advice
Jicama is a powerhouse of essential vitamins and minerals, including Vitamin C, magnesium, potassium, and iron. Its high water content and low-calorie nature make it a great option for hydration and weight management. The crisp texture and mildly sweet flavor of Jicama make it perfect for pairing with spicy or tangy seasonings, offering both crunch and nutrition in salads, tacos, and fresh salsas. It can also be enjoyed as a snack, often with a sprinkling of chili powder, lime, and a pinch of salt for added flavor.
Due to its relatively neutral flavor, Jicama can be easily incorporated into both savory and sweet dishes, making it a versatile ingredient for a variety of cuisines. When adding Jicama to recipes, remember that it pairs well with fresh herbs, citrus, and even roasted vegetables, enhancing the overall flavor profile.
Conclusion
Yambean (Jicama), cooked, bleached, dried, and salted, provides a nutritious and low-calorie ingredient for a wide range of culinary applications. Whether you’re looking for a crunchy snack or an addition to your salad, Jicama offers both health benefits and a satisfying texture that can elevate any dish. With its rich nutrient profile, this humble root vegetable is a smart choice for those seeking to improve their diet without compromising on taste.
