Yambean (Jicama) – Cooked, Blended, Dried, Without Salt
Yambean, also known as jicama, is a versatile root vegetable that is widely appreciated for its light, refreshing crunch and subtly sweet flavor. When cooked, blended, and dried without salt, it becomes a nutrient-packed ingredient suitable for various culinary uses, ranging from salads and stir-fries to snacks and side dishes. This humble vegetable is an excellent source of dietary fiber, potassium, and vitamin C, making it a valuable addition to a balanced diet.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 38 kcal |
| Protein | 0.72 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 8.82 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.57 mg |
| Magnesium | 11 mg |
| Phosphorus | 16 mg |
| Potassium | 135 mg |
| Sodium | 4 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 (Vitamin B9) | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
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Rich in Vitamin C: With 14.1 mg of vitamin C per 100g serving, jicama provides an antioxidant boost that helps support the immune system, promote skin health, and prevent oxidative damage.
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Low in Calories: At just 38 kcal per 100g, yambean is an excellent low-calorie option for those looking to maintain or lose weight while still enjoying flavorful meals.
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Good Source of Potassium: With 135 mg of potassium per serving, yambean can contribute to maintaining healthy blood pressure levels and proper muscle function.
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High in Fiber: Although it doesn’t have fiber in this specific preparation, fresh jicama is typically a good source of fiber, which aids digestion and helps keep you feeling full longer.
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Contains Trace Minerals: This vegetable offers a variety of trace minerals such as zinc, iron, and copper, which play essential roles in immune function, energy production, and overall metabolic health.
Dietary Preferences and Allergens
- Gluten-Free: Jicama is naturally gluten-free, making it a suitable option for those following a gluten-free diet.
- Low Fat: With minimal fat content (only 0.09g per 100g), this vegetable is a great choice for those watching their fat intake.
- Low Sodium: With just 4 mg of sodium, yambean is ideal for individuals on a low-sodium diet.
Allergen Information: Jicama is free from common allergens, including dairy, nuts, and soy, making it a safe choice for people with common food sensitivities.
How to Use Yambean (Jicama)
Yambean can be used in a variety of dishes. Here are a few ideas:
- In Salads: Shredded jicama can add a crisp, slightly sweet element to mixed salads, pairing beautifully with citrus-based dressings.
- As a Snack: Slice it thin and enjoy it as a raw snack, either on its own or with a light dipping sauce.
- In Stir-Fries: While it’s often eaten raw, cooked jicama adds a satisfying crunch and mild flavor to stir-fries and soups.
- In Wraps and Tacos: Use thin slices of jicama as a substitute for tortillas or wraps for a fresh, crunchy alternative.
Conclusion
Yambean, or jicama, is a low-calorie, nutrient-dense root vegetable that can be a valuable addition to your diet. Packed with essential vitamins and minerals, it supports a healthy immune system, helps maintain electrolyte balance, and offers a refreshing texture in many dishes. Whether you’re looking for a healthy snack, a crunchy salad base, or a unique stir-fry ingredient, yambean is a versatile, allergen-friendly option that can enhance any meal.
