|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 8g||40%|
|Total Carbohydrate 68g||25%|
|Dietary Fiber 3g||11%|
|Total Sugars 5g|
|Vitamin C 37mg||185%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
A starchy root vegetable popular in Hispanic, Latin, and Caribbean cuisine, yuca is a powerhouse of flavor and nutrition. Used as an accompaniment for grilled meat or saucy preparations, yuca, also known as cassava, can play the part of potatoes in pretty much any dish you can think of. By simply peeling, boiling, and mashing yuca, you'll have a delicious dish on your table that can serve as a side to stews or roasts beautifully.
Commonly used in soups, eaten boiled with sofrito, or fried with a sprinkle of salt, yuca is a wonderful addition to your ingredient list. It's affordable and widely available, so you can find it in most supermarkets and Latin stores. Yuca is an excellent source of nutrition: A 100-gram serving of uncooked yuca has 146 calories, 3.8 grams of fiber, an outstanding 369 milligrams of potassium, and great levels of vitamin C, magnesium, and calcium. This starchy root is high in complex carbohydrates but offers little fiber compared to the same serving size of other root vegetables.
Similar in shape to a very long sweet potato, yuca has a hard, firm texture and shiny brown skin. It's naturally gluten free—tapioca, farinha, and garri are products made from this root that are staples in Brazilian, Portuguese, and West African cuisines.
1 head garlic
1 to 2 teaspoons olive oil
2 1/4 pounds yuca (peeled and cubed)
1 to 2 teaspoons salt (plus more to taste)
1 cup half-and-half (warmed)
4 tablespoons butter
1 pinch grated nutmeg
Freshly ground black pepper (to taste)
Note: while there are multiple steps to this recipe, this yuca dish is broken down into workable categories to help you better plan for preparation and cooking.
Roast the Garlic
Gather the ingredients.
Preheat the oven to 450 F. Peel off as much of the head of garlic’s papery skin as you can and cut off about 1/2 inch from the top, exposing the cloves.
Place the garlic on a square of aluminum foil and drizzle it with olive oil.
Wrap the garlic tightly with the foil. Bake for 1 hour.
Remove the garlic from the oven and allow it to cool before handling.
Squeeze the garlic out of the papery husks into a bowl. Reserve.
Cook the Yuca
While the garlic is roasting, peel and cube the yuca. Use a sharp knife or potato peeler.
Place the yuca in a saucepan and cover with water. Add 1 to 2 teaspoons of salt, bring to a boil, and then reduce to medium heat.
Cover and simmer until the yuca is thoroughly cooked, about 20 minutes. The yuca should be fork tender and slightly translucent.
Remove the yuca from the heat and drain off the water.
Place cooked yuca in a bowl along with the half-and-half, butter, and roasted garlic.
Mash together with a potato masher or whip using an electric beater.
Season with nutmeg, and salt and pepper to taste.
Substitutions and Flavorful Additions
- While half-and-half is used in this recipe, soy milk, whole milk, 2 percent milk, and skim milk are all reasonable substitutes.
- For a yuca mash with a hint of coconut, use full-fat coconut milk instead.
- For a vegan-friendly version, use cashew or oat milk, which are creamier, and substitute the butter with either vegan margarine or extra-virgin olive oil.
- If you can’t find fresh yuca, use frozen yuca that is already prepared for cooking. Heat according to package instructions and when hot proceed with the recipe.
- Grate Parmesan cheese on top and place the puree under the broiler until the cheese is golden brown. For an even cheesier version, add 3/4 of the cheese of your choice right after mashing the yuca. Let it sit for a couple of minutes and serve.
Yuca, Raw. FoodData Central. United States Department of Agriculture.