Full of nutritious benefits, Taro Roots (aka Arbi, Alu, Chama Dumpa, Chembu Vitthu) can work wonders to keep your gut healthy. (Image by arrangement)
Don’t let the brown muddy hairy appearance of Taro root’s (Arbi) skin put you off. It is tasty and has many health benefits. This starchy root vegetable, taro, is a staple food in many cultures and is eaten across the world. Its versatile nature and ability to absorb flavours make it a popular ingredient in a wide range of dishes in India, Spain, China, Vietnam etc. Also known as colocasia, it is a tropical plant grown for its edible corms. It is called arbi in Hindi, alu in Marathi, chembu vitthu in Malayalam, chama dumpa in Telugu, and so on.
It is cooked like potatoes, stir-fried into a dry sabzi or cooked in a rich gravy with tomatoes, curd, coconut, or boiled mashed to make crispy tikis, kofte soup and much more. The taro leaves are also eaten in North India and Gujarat. Patode is made with arbi leaves, chickpea paste and spices which are rolled, steamed and then fried. In Nagaland, fermented dried leaves are powdered and dried for later use.
Health benefits
Health benefits
Taro root and its edible leaves have a variety of antioxidants, minerals and vitamins which strengthen the immune system and promote a healthy body weight, boosting heart health and preventing diseases. Kavitha, Clinical Dietician HOD, Prashanth Multi Speciality Hospitals Chennai says, “Taro root is low in calories and, it is high in carbohydrates. These are the good resistant starches that promote a healthy gut.”
It is rich in vitamins C, B6, and Vitamin E which promote healthy skin, vision and immune system, and also eliminate free radicals. Taro root also contains high levels of copper, phosphorus and folate. It is an excellent source of dietary fibre and good carbohydrates, which improve the function of the digestive system and can also relieve issues like constipation, acid refluxes and ulcers. As fibre moves slowly through the digestive system, studies show that it also keeps you feeling fuller between meals. These good carbs, according to many clinical studies, stabilise blood sugar, which helps in weight management and reduces the risk of diabetes. Taro leaves are low in calories and high in fibre and micronutrients. Cook taro roots properly to reduce their natural toxicity and make their nutrients more bio-available. Enjoy taro roots in moderation as part of a balanced diet.
Eaten All Over
It can be cooked in many ways, deep fried in oil for a side item with rice, or cooked in a tangy tamarind sauce with spices, onion and tomato. “In the South, we cook it in coconut curry like avial, morkuzhambhu and stew. This rich vegetable is served on the third day of the marriage ceremony and also during Shradh Pitru Paksha. We must try and revive the traditional recipes as they reserve the nutritional value of this vegetable. Today the restaurants do serve many variations and Arbi 65 is popular. Taro roots are eaten in Japan, Thailand and even the US. I have many international students who learn to make taro root vegetable in desi style,” says Sundari Krishnamurthy, who runs cooking classes in Chennai (‘Cook with Sundari Krishna’).
Arbi is versatile
Celebrity Chef and author Sanjeev Kapoor says that arbi is versatile and can be diverse in its applications — whether it is traditional home-style dishes or experimental fusion dishes. He adds, “With the increasing demand for ‘out-of-the-box’ recipes and restaurants trying to incorporate more vegetarian and vegan-friendly options, arbi and many other vegetables in menus will be key in enabling this change. It can be consumed during Navratri fasting as it is a rich source of fibre as well as minerals. Besides satiating hunger and providing energy, arbi’s starchy goodness and mild taste make it a comforting and nutritious choice for those observing the fast.”
Gluten-Free
Taro root is also gluten-free so it’s becoming more popular now as people want gluten-free food. It is widely cooked nowadays in restaurants and can be a good replacement for potatoes. “It can be roasted, fried, boiled or mashed giving chefs a wide range of possibilities for new dishes. Arbi is used in dishes like gnocchi, chips and even desserts for example taro-flavoured bubble tea, ice-creams and pastries. It is popular among young food enthusiasts, says Chef Mohnish Kothare, Mazi Coffee Bar & Kitchen, Mumbai.
It can be cooked in many ways, deep fried in oil for a side item with rice, or cooked in a tangy tamarind sauce with spices, onion and tomato. “In the South, we cook it in coconut curry like avial, morkuzhambhu and stew. This rich vegetable is served on the third day of the marriage ceremony and also during Shradh Pitru Paksha. We must try and revive the traditional recipes as they reserve the nutritional value of this vegetable. Today the restaurants do serve many variations and Arbi 65 is popular. Taro roots are eaten in Japan, Thailand and even the US. I have many international students who learn to make taro root vegetable in desi style,” says Sundari Krishnamurthy, who runs cooking classes in Chennai (‘Cook with Sundari Krishna’).
Arbi is versatile
Celebrity Chef and author Sanjeev Kapoor says that arbi is versatile and can be diverse in its applications — whether it is traditional home-style dishes or experimental fusion dishes. He adds, “With the increasing demand for ‘out-of-the-box’ recipes and restaurants trying to incorporate more vegetarian and vegan-friendly options, arbi and many other vegetables in menus will be key in enabling this change. It can be consumed during Navratri fasting as it is a rich source of fibre as well as minerals. Besides satiating hunger and providing energy, arbi’s starchy goodness and mild taste make it a comforting and nutritious choice for those observing the fast.”
Gluten-Free
Taro root is also gluten-free so it’s becoming more popular now as people want gluten-free food. It is widely cooked nowadays in restaurants and can be a good replacement for potatoes. “It can be roasted, fried, boiled or mashed giving chefs a wide range of possibilities for new dishes. Arbi is used in dishes like gnocchi, chips and even desserts for example taro-flavoured bubble tea, ice-creams and pastries. It is popular among young food enthusiasts, says Chef Mohnish Kothare, Mazi Coffee Bar & Kitchen, Mumbai.
Arbi, often considered a boring root vegetable, is loaded with numerous nutrients. So try and add the high-fibre taro root to your diet in some way.
Arbi Seekh Kebab (Recipe: Chef Sanjeev Kapoor)
Ingredients
250 gm Arbi
¼ tsp turmeric powder
2 tbsps rose petals
2 tbsps fried onions
12-16 cashew nuts
1 tbsp poppy seeds soaked
1 tsp black cardamom powder
½ tsp clove powder
1 tsp crushed black
peppercorns
¼ tsp green cardamom powder
Salt to taste
2 tbsps cornflour
2 tbsps chopped fresh coriander leaves
Oil for greasing
8 wooden sticks, (soaked in water for 2-3 hours and drained) Ghee for
shallow-frying.
Onion rings, lemon slices and green chutney to serve
250 gm Arbi
¼ tsp turmeric powder
2 tbsps rose petals
2 tbsps fried onions
12-16 cashew nuts
1 tbsp poppy seeds soaked
1 tsp black cardamom powder
½ tsp clove powder
1 tsp crushed black
peppercorns
¼ tsp green cardamom powder
Salt to taste
2 tbsps cornflour
2 tbsps chopped fresh coriander leaves
Oil for greasing
8 wooden sticks, (soaked in water for 2-3 hours and drained) Ghee for
shallow-frying.
Onion rings, lemon slices and green chutney to serve
Method
• Add Arbi in a pressure cooker with turmeric powder and 2 cups water and cook for 1 whistle.
• Blend dried rose petals, fried onions, cashew nuts and poppy seeds with 2 tablespoons water to a fine paste.
• Peel-boil and mash Arbi. Add prepared paste, black and green cardamom powder, clove powder, crushed peppercorns, salt cornflour and coriander leaves and mix well.
• Grease your palms with some oil and wrap a portion of Arbi paste around wooden sticks.
• Heat some ghee in a non-stick pan. Add seekh kababs and
shallow-fry till golden brown from all sides.
• Serve hot with onion rings, lemon slices and green chutney.
• Add Arbi in a pressure cooker with turmeric powder and 2 cups water and cook for 1 whistle.
• Blend dried rose petals, fried onions, cashew nuts and poppy seeds with 2 tablespoons water to a fine paste.
• Peel-boil and mash Arbi. Add prepared paste, black and green cardamom powder, clove powder, crushed peppercorns, salt cornflour and coriander leaves and mix well.
• Grease your palms with some oil and wrap a portion of Arbi paste around wooden sticks.
• Heat some ghee in a non-stick pan. Add seekh kababs and
shallow-fry till golden brown from all sides.
• Serve hot with onion rings, lemon slices and green chutney.
"Arbi is versatile and can be diverse in its applications — whether its traditional home-style dishes or experimental fusion dishes." — Sanjeev Kapoor,
Taro root cheese croquettes with roasted bell pepper sauce (Recipe: Chef Mohnish Kothare of Mazi)
Ingredients:
250 gm Arbi
50 gms jalapenos
2 Red Bell pepper
2 Tomatoes
2 tsp red chilli flakes
2 cloves of garlic
60g Amul cheese
2 tbsp corn flour
100g Vermicelli noodles
Oil for frying
Seasoning (salt + Pepper)
Parsley for garnish
Lemon juice as required
250 gm Arbi
50 gms jalapenos
2 Red Bell pepper
2 Tomatoes
2 tsp red chilli flakes
2 cloves of garlic
60g Amul cheese
2 tbsp corn flour
100g Vermicelli noodles
Oil for frying
Seasoning (salt + Pepper)
Parsley for garnish
Lemon juice as required
Method
• Boil and peel Arbi
• Mash it, add cheese, jalapenos and seasoning
• Shape it into a croquette shape.
• Make cornflour slurry mixture, dip the croquettes into the mixture and then coat it with vermicelli noodles.
• In an oven tray, Add cut bell peppers, tomatoes, garlic and red chilli. • Roast in the oven for 10 mins and blend
it into a sauce.
• Fry the croquettes.
• Plate it with the sauce on the bottom, place the croquettes and garnish it with fresh parsley.
• Boil and peel Arbi
• Mash it, add cheese, jalapenos and seasoning
• Shape it into a croquette shape.
• Make cornflour slurry mixture, dip the croquettes into the mixture and then coat it with vermicelli noodles.
• In an oven tray, Add cut bell peppers, tomatoes, garlic and red chilli. • Roast in the oven for 10 mins and blend
it into a sauce.
• Fry the croquettes.
• Plate it with the sauce on the bottom, place the croquettes and garnish it with fresh parsley.
( Source : Deccan Chronicle )
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