Taro Leaves (Cooked and Steamed without Salt)
Taro leaves, when cooked and steamed without the addition of salt, provide a nutritious and versatile ingredient for a variety of dishes. They are an excellent source of dietary fiber, essential minerals, and vitamins, while remaining low in calories and fat. Their mild flavor and tender texture make them perfect for soups, stews, and vegetable medleys. Below is the detailed nutritional information for this unique ingredient.
Ingredients Information
Description:
Taro leaves are the tender, edible leaves of the taro plant. When steamed or cooked, they retain much of their nutritional value while offering a delicate earthy flavor. Taro leaves are known for their high fiber content, which supports digestive health, as well as their rich supply of vitamins and minerals that contribute to overall well-being. Cooking them without added salt ensures that they remain a healthful addition to any meal, preserving their natural flavors and nutrients.
Nutritional Information per 100g Serving:
| Nutrient | Amount |
|---|---|
| Energy | 24 kcal |
| Protein | 2.72 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.083 g |
| Carbohydrates | 4.02 g |
| Fiber | 2.0 g |
| Sugar | 0.0 g |
| Calcium | 86.0 mg |
| Iron | 1.18 mg |
| Magnesium | 20 mg |
| Phosphorus | 27.0 mg |
| Potassium | 460.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.14 mcg |
| Manganese | 0.371 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 35.5 mg |
| Thiamin (Vitamin B1) | 0.139 mg |
| Riboflavin (Vitamin B2) | 0.38 mg |
| Niacin (Vitamin B3) | 1.267 mg |
| Vitamin B6 | 0.072 mg |
| Folate | 48.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 212 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Taro leaves, when prepared and cooked properly, do not contain common allergens such as gluten, dairy, or nuts. However, it is always important to ensure that they are handled in a cross-contamination-free environment, especially if they are used alongside allergens in a multi-ingredient dish.
Dietary Preferences:
Taro leaves are a wonderful addition to a variety of dietary plans, offering a plant-based source of protein and fiber. They are suitable for the following dietary preferences:
- Vegan
- Vegetarian
- Gluten-Free
- Low-fat
- Low-calorie
- High-fiber
- Dairy-Free
Health Benefits:
Taro leaves are not only low in calories but are also rich in antioxidants, including vitamin C and beta-carotene, which contribute to immune health and skin vitality. The high potassium content helps regulate blood pressure, while the calcium and magnesium levels support bone health. Additionally, the fiber content aids in digestion and helps maintain a healthy gut.
Cooking Tips:
- Taro leaves must be cooked thoroughly to break down naturally occurring toxins, such as calcium oxalate, which can cause irritation. Steaming or boiling for at least 30 minutes ensures they are safe to eat.
- Taro leaves can be used in a variety of dishes such as soups, stews, curries, or as a steamed side dish. Pair them with other vegetables, meats, or legumes for a nutritious meal.
- For a flavor boost, try cooking taro leaves with garlic, onions, or coconut milk. This enhances their earthy flavor while maintaining their health benefits.
Conclusion:
Taro leaves are a nutritious and flavorful ingredient that brings a variety of health benefits to the table. Rich in vitamins, minerals, and fiber, they make a great addition to any plant-based or low-calorie diet. Whether steamed, boiled, or included in a savory dish, taro leaves are an excellent way to elevate your meals while supporting your overall health. With their mild taste and versatility, they are an ideal choice for anyone seeking a nutritious, low-fat vegetable.
