What Is Malanga in English?

Malanga is a starchy vegetable that comes from the malanga plant.

Malanga, also called yautia or cocoyam in English, is a starchy vegetable packed with nutrients.

Malanga is popular in African, South American, and Caribbean cuisines. The malanga plant (Xanthosoma atrovirens or X. sagittifolium) has thick, fleshy leaves and mainly grows in tropical areas. People mostly eat the tuberous roots or corms but also eat the young malanga leaf.

Malanga root is fleshy with brown, hairy skin. It has a mild, earthy, or nutty flavor resembling yuca and can be boiled, fried, mashed, grated, steamed, or baked.

People often use the words malanga and taro interchangeably, although they are not the same. They are, however, closely related plants of the same family, with minor differences in appearance and taste.

Are malanga and taro healthy?

Although high in carbohydrates, both the root vegetables are nutritious and offer several health benefits.

While both malanga and taro have a similar taste and texture and belong to the same family of plants (Araceae), they belong to different genera. While the malanga plant is from the genus Xanthosoma, the taro belongs to the genus Colocasia.

One and a half pieces of frozen malanga root (110 grams) contain the following:

Malanga contains other minerals (such as iron, potassium, phosphorus, zinc, selenium, copper, and manganese), vitamins (such as B vitamins, vitamins C and A, and folate), and antioxidants such as quercetin.

When eaten in moderation, malanga may have several health benefits, such as:

1. Heart health: Malanga is rich in fiber and antioxidants, which help regulate blood cholesterol levels and promote heart health. The potassium content helps regulate blood pressure, and the magnesium content helps regulate heart rhythm.
2. Gut health: The fiber in malanga promotes healthy bowel movements, thereby preventing constipation and indigestion. It also promotes the growth of healthy gut bacteria, which improves not only gut health but also overall immunity and keeps your sugar levels in check.
3. Bone health: Malanga contains calcium, vitamin C, and phosphorus which help strengthen bones. These nutrients may help lower the risk of bone diseases such as osteoporosis.
4. Oral health: Vitamin C, calcium, and phosphorus in malanga help maintain good oral health, keeping teeth strong and preventing gum diseases.
5. Reduces inflammation: It is rich in various antioxidants, which help fight the oxidative stress that causes inflammation and chronic diseases such as cancer and arthritis.
6. Weight management: As malanga is rich in fiber, it can help keep you full for longer, which can in turn help you reduce your calorie intake.
7. Helps regulate blood sugar: The fiber content also helps regulate blood sugar, and various antioxidants and vitamins help improve overall health in people with diabetes.

What is malanga called in English?

Malanga is called yautia or cocoyam in English. It is commonly confused with taro because taro is also called cocoyam in many places. "Elephant ears" is another common English name for malanga (Xanthosoma), as well as two other similar genera of plants Colocasia and Alocasia, because of their large heart-shaped leaves.

What is another name for malanga?

Malanga is one of the Caribbean names for the plant. In the Caribbean islands and different countries in South America, it goes by several other names such as tannia, taniera, macal, mangarito, quiscamote, malangay, and so on.

How do you eat malanga?

You can eat malanga steamed, boiled, baked, or fried. Wash and scrub the tuber in water, and remove the skin before cooking. You can boil or steam it, and roast with salt and spices, or you can slice it and bake, or fry as chips, though frying is not a very healthy option. You can mash the boiled malanga and use it as a thickener in soups and stews. You can use it as a side to accompany meats. You can dry it and use the powder as an all-purpose flour. Malanga is commonly used in dishes such as Sancocho, Mondongo, pasteles, and alcapurrias in Cuba and Puerto Rico.

Can you eat malanga leaf?

Tender malanga leaves can be cooked and used like spinach. You can add the leaves to soups and stews, use them as a bed of sauteed greens for any dish, along with other green leafy vegetables, or you can sauté just the malanga leaves with spices and use them as a vegetable side dish.

Can I eat malanga raw?

You cannot eat malanga raw. All parts of the plant contain compounds such as hydrocyanic acid which is toxic with various ill effects, and needle-like crystals of calcium oxalate, which can irritate your lips, mouth, and throat and cause them to swell. Cooking malanga sufficiently reduces the toxic elements to negligible levels, making it safe to eat.

What does malanga taste like?

Malanga roots have a mild, earthy, and nutty flavor. The leaves have a fresh and green herb-like taste.

Is malanga healthier than potatoes?

Malanga is a healthier option than potatoes because it has more nutrients and a higher amount of carbohydrates that are more bioavailable than potatoes. Malanga has a lower content of amylose, an indigestible carbohydrate, and a higher amount of amylopectin which is more easily digested. Malanga has less viscosity than a potato, and a higher amount of sucrose, and fiber. Malanga has more calories per serving than potato with the same serving size, but the higher amount of fiber in malanga puts it slightly lower on the glycemic index.

Both vegetables have comparable vitamin content, but malanga is much more mineral-rich than potato. Studies show that malanga increases the diversity of gut bacteria a lot more than potatoes do, which improves digestive health. This makes it an ideal source of carbohydrates for infants during the weaning period, and an easily digestible food for adults with gastritis. It is, of course, important to cook either of the vegetables in a healthy way to obtain maximum benefits.