Ulluco – Nutritional Facts

Ulluco is the member of the family Basellaceae, which should be pronounced as oo-yoo-ko. The botanical name of ulluco is Ullucus Tuberosus. Ulluco is primarily used by the people of Bolivia, Chile and Peru, but however people all over the world eat this for its rich taste. When you consider the root crops in the Andean region, Ulluco comes next to potato. 

Ulluco has been grown in the Andes mountains for centuries and is an important food source in many rural communities. Ulluco is a small root vegetable that looks like a tiny potato. It has an orange or yellow skin and a white, crunchy flesh. The root can range in size from a few centimeters up to about the size of an apple. The vegetable has a mild, sweet, nutty flavor and can be eaten raw or cooked. Ulluco is an excellent source of essential vitamins and minerals, including vitamin C, potassium, and iron. It is also high in dietary fiber and protein. The vegetable is low in calories and fat, making it a great choice for those watching their weight.

Ulluco can be boiled, steamed, roasted, or mashed. It is often served as a side dish, in salads, and in soups. It can also be used as a substitute for potatoes, such as in mashed potatoes or French fries. Ulluco is a versatile vegetable that is becoming increasingly popular as a nutritious and delicious way to add flavor and texture to many dishes. It is a great choice for those looking to include more plant-based foods in their diet.

This plant has succulent stems and leaves. The leaves of this plant can also be eaten. Ulluco tubers are available in many different colors like yellow, white, red, orange, purple, green etc. This plant is resistant to harsh weather, but tolerant to pests and don’t require any pest-killing agents to be sprayed upon them. They will produce reasonable yields even if they are cultivated in poor soils.

Stabilizes the BP level

When you add this vegetable to your normal diet, you can certainly bump up the fiber intake. You don’t have to worry about the calorie consumption. Caper helps slow down the absorption of sugar in the circulatory system and maintains the sugar level within the limit for a longer period. Put succinctly, capers are best glycemic-controllers.

Nutritional Facts:

Ulluco health benefits

Ulluco is high in carbohydrates and rich dietary fiber that comes with low fat levels. The larger amount of fiber less the risk of diabetes. They can be eaten either raw or cooked. You can have the diet in the raw form by adding it in vegetable salads. A notable advantage of this vegetable is that, it can be consumed at all the stages of its growth. The leaves of ulluco have high nutritional value and can be stored for future use.

Culinary application of ulluco

These tubers have usually longer shelf life and when kept in a dark and cool place, the freshness of this tuber can be maintained for nearly one year. Exposing this plant to sunlight will change the color of the skin into green, but taste will remain the same. The main attractiveness of ulluco is its crispy texture even after cooked. As stated already, it is water-rich vegetable and cannot be used for frying or baking purpose. But it can be cooked like potato in some other ways.

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It can be made into pickled form and added to hot sauces. It can be mashed, shredded, grated, pickled, boiled and added as a thickening agent in the soup varieties. Also, it can be used as an essential ingredient in the preparation of Peruvian dish olluquito con ch’arki and Colombian dish cocido boyacense. You can get hold of ulluco in canned forms in the market these days. But canned ulluco is not something like other vegetables; it will retain its original natural texture and flavor but will have a slight fade in its color.

Health benefits of ulluco

• As they are rich in fiber,  it will provide you satisfaction and helps in digestion process.
• Vitamin content will give you more immune power and lose your weight.
• Contains High Levels of Vitamin C: Ulluco is an excellent source of vitamin C, providing more than twice the amount of vitamin C per serving than oranges. Vitamin C is an important nutrient that helps support the immune system, aids in the absorption of iron, and aids in collagen production.
• High in Dietary Fiber: Ulluco is an excellent source of dietary fiber, with one cup providing 6 grams of dietary fiber. Dietary fiber helps to promote healthy digestion and regularity, reduce cholesterol levels, and stabilize blood sugar levels.
• Rich in Antioxidants: Ulluco is rich in powerful antioxidants, including vitamin C and beta-carotene. Antioxidants help protect the body from damage caused by free radicals and may even help reduce the risk of some chronic diseases.
• High in Potassium: Ulluco is a great source of potassium, providing more than a banana. Potassium is important for normal heart function, muscle contractions, and nerve signals.
• Contains Iron and Phosphorus: Ulluco is a good source of iron and phosphorus. Iron is important for red blood cell production and transporting oxygen around the body, and phosphorus is necessary for strong bones and teeth.
• It helps you live hale and hearty

Add tuber foods to your meals, obtain the incredible benefits it pay you back and accomplish your health goals!

Ulluco health benefits