Cassava (Manioc): Origin, nutritional value & versatile recipes
The origin of cassava
Cassava originates from South America and was a staple food for the Aztecs and Incas. Today, it is one of the most important crops in Nigeria, Brazil, Thailand, and Indonesia . Thanks to its low maintenance, it thrives even in nutrient-poor soils in tropical climates—a blessing in regions where other crops barely yield.
The nutritional value of cassava
The root provides complex carbohydrates, potassium, calcium, and iron, as well as vitamins C, B6, and folic acid. Its low glycemic index means blood sugar rises more slowly than potatoes—ideal for those conscious of their weight and those with diabetes. Important: Be sure to neutralize the cyanide precursors contained in raw vegetables by cooking, roasting, or fermenting .
Diverse application possibilities
Cassava as a side dish
Peeled, diced or sliced: boiled, fried or grilled, cassava replaces potatoes – a great accompaniment to meat, fish or vegetables.
Cassava as a main course
In West and Central Africa, it is used to make fufu , a mashed porridge. The starch is used to make tapioca, which is used in soups, puddings, or bubble tea.
Five delicious recipe ideas
- Cassava fries: deep-fried, salted sticks – the exotic alternative to potatoes.
- Fufu & Peanut Sauce: Pounded cassava with creamy groundnut sauce (see detailed recipe below).
- Cassava chips: Fry thin slices until crispy, season to taste.
- Cassava cake: Made with cassava flour, eggs, sugar, and butter, it's particularly moist.
- Tapioca pudding: Cassava starch, coconut milk, and mango – the tropical dessert is ready.
Recipe – Fufu with Peanut Sauce (Groundnut Sauce)
Servings: 4 • Time: approx. 60 min
Ingredients Fufu
- 500 g cassava, peeled and cut into pieces
- 2 ripe plantains, sliced
- Water & Salt
Preparation of Fufu
- Cook cassava in salted water for 20-25 minutes until soft; cook plantains separately for 15-20 minutes.
- Drain both and mash vigorously while still hot. Add a little cooking water if necessary until a smooth, elastic mash forms.
Ingredients for peanut sauce
- 200 g natural peanut butter
- 1 onion, 3 garlic cloves, 2 cm ginger – finely chopped
- 2 tomatoes (diced) + 1 tbsp tomato paste
- 1 tsp paprika, curry, cumin, coriander
- 1 chili pepper (optional), 1 l vegetable or chicken broth
- Oil, salt, pepper, lime juice, herbs for garnishing
Preparation of peanut sauce
- Fry the onion in oil until translucent, then the garlic, ginger and chili.
- Briefly roast the spices, add the tomatoes and pulp, and simmer for 5 minutes.
- Stir in broth and bring to a boil. Stir in peanut butter, stirring constantly.
- Simmer gently for 20-30 minutes; season with salt, pepper, and lime juice.
Portion the fufu and serve with the aromatic sauce – traditionally it is eaten with your fingers!
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