When it comes to meeting out nutritional demands, we really don’t have to go on a quest. Mother Nature has bestowed us with a bounty of fresh veggies and fruits that literally meets every nutritional necessity. There is a buck load of veggies that we have been eating all our lives but we don’t even recognise it’s nutritional value apart from its culinary taste? Well, one such starchy root vegetable filled with the goodness of vitamins and minerals is Taro Root!
Taro root, popularly known as Arbi not just brings great taste but also a world of health benefits to your platter. It is a root vegetable generally eaten as a side dish or prepared as a curry. A large herbaceous plant, Arbi usually thrives well in shade or in wet areas. One of the oldest vegetables of the Indian subcontinent, it is not just popular in India but also in Malaysian countries. The plant has large green heart-shaped leaves and starchy edible bulb roots. While the leaves taste like cabbage, the brown skinned fruit tastes a lot like sweet potato. Taro roots and leaves are loaded with nutrition and imparts a nutty flavour. The corms and the leaf stalks of this plant are widely used for making both sweet and savoury dishes. In Odisha, taro root is known as Saru and is used for gravy based dishes where the rice is wrapped in taro leaves for bestowing it with an aromatic flavour. In Assam the leaves are popularly used as salad and for rice flavouring.
Health Benefits of Arbi
Arbi is loaded with numerous nutrients. Presence of cellulose, pectic polysaccharides and calcium oxalate make the vegetable slimy yet rich in fibre, antioxidants, potassium, magnesium, Vitamin C, E. Arbi keeps blood sugar levels in control, prevents heart diseases and reduces cancer risk. It also helps to improve immunity which made it extremely beneficial during the pandemic time, hence over time arbi is slowly gaining attention of many health enthusiasts and nutritionists.
Well, to get a good boost of nutrition, relish these awesome easy dishes made out of this crunchy, nutritious vegetable this summer.
250 gms taro root/arbi
1 tsp of refined flour
3/4 cup yoghourt
3 cups water
1/2 tsp chopped ginger
2 green chillies chopped
1/2 tsp black salt
1/2 tsp turmeric
1/2 tsp red chilli powder
1/4 tsp garam masala
3 tbsp fresh coriander leaves
1 tbsp refined oil
Salt as required
2 tsp refined oil
1 tsp carom seeds
1/4 tsp asafoetida
Wash and pressure cook taro root for 2 whistles
Peel off the skin and slice into medium roundels
Heat oil in a pan and deep fry these slices on high heat till golden
Mix flour into curd well and add water
Heat refined oil in a pan and add carom seeds, asafoetida and cloves
When carom seeds become golden, add chopped green chilies and chilli powder
Immediately pour in the curd and water mixture and stir
Add all the remaining spices and taro root slices
Mix and cook on medium heat for 5 minutes while keep stirring
Add fresh coriander leaves and serve
Dahi arbi contains arbi as a key ingredient. Arbi is rich in carbohydrates and fibre that makes it great for blood sugar management. This recipe contains curd which is a probiotic, loaded with calcium for strong bones and improves immunity.
500 gms of taro roots/arbi
1 tsp of grated ginger
1 tsp of carom seeds/ajwain
1/4 tsp asafoetida
1 tsp red chilli powder
1/2 tsp turmeric powder
1/2 tsp coriander powder
1/2 tsp dried mango powder
1 tsp lemon juice
2 tbsp fresh coriander leaves
3 tbsp refined oil
Salt as required
Wash and pressure cook taro root for 2 whistles or boil in a pan till done.
Peel and divide each arbi in two pieces
Heat oil in a pan, deep fry arbi slices till golden brown in colour on high flame
Drain and keep aside
Heat oil in a pan, add carom seeds and asafoetida. When it starts crackling, lower the heat and add ginger and stir
Add the garam masala, turmeric and chilli powder and add the fried arbi pieces
Stir to mix all the spices with the arbi pieces
Add salt to taste, dried mango powder, chopped green coriander
Sprinkle lemon juice and serve hot
Ajwain arbi contains carom seeds that improve the flow of stomach acids and relieve indigestion. It also improves cholesterol levels. Coriander leaves and seeds are full of vitamin K that helps in bone repair and blood clot.