Jicama, also known as Mexican turnip or Mexican potato, is a versatile root vegetable native to Central America. With its crisp texture and mild, slightly sweet flavor, jicama offers a refreshing addition to many dishes. Jicama can be eaten raw or cooked, peeled and sliced into sticks, cubes, or thin rounds.
Raw jicama makes an excellent snack or salad ingredient. Its crunchy texture pairs well with citrus fruits, avocado, and spicy seasonings like chili powder or tajin. For those who prefer cooked options, jicama can be roasted, stir-fried, or baked into chips. When roasting, toss jicama pieces with olive oil and herbs before baking at 400°F for about an hour.
Jicama is not only delicious but also nutritious. It provides a good source of vitamin C, fiber, and potassium while being low in calories and carbohydrates. This makes it an ideal choice for those seeking a healthy alternative to traditional starchy vegetables.
What Is Jicama?
Jicama is a versatile root vegetable with a crisp texture and mild flavor. It offers impressive nutritional benefits while being low in calories.
Origin and Classification
Jicama (Pachyrhizus erosus) is native to Mexico and Central America. Despite being part of the bean family, it’s the tuberous root that’s consumed. Jicama is also known as Mexican turnip or Mexican potato due to its appearance and origin.
The plant grows as a vine, producing large roots that can weigh up to 50 pounds. However, most jicama sold commercially weighs between 3 to 5 pounds. Its skin is thin and brown, while the interior flesh is white and crunchy.
Jicama Nutrition
Jicama is a nutritional powerhouse, packed with essential vitamins and minerals. It’s particularly high in vitamin C, with one cup providing over 25% of the daily recommended intake for adult women.
Jicama is also rich in fiber, containing about 5 grams per 100 grams of the vegetable. This high fiber content supports digestive health and promotes feelings of fullness.
Key nutrients in jicama include:
- Vitamin C
- Potassium
- Magnesium
- Calcium
- Antioxidants
It’s low in calories and carbohydrates, making it an excellent choice for those watching their weight or blood sugar levels.
Health Benefits
The nutritional profile of jicama contributes to several potential health benefits. Its high vitamin C content supports immune function and acts as an antioxidant, protecting cells from damage.
Jicama’s fiber content aids digestive health by promoting regular bowel movements and supporting beneficial gut bacteria. The fiber also helps regulate blood sugar levels, making it a good choice for people with diabetes.
The potassium in jicama supports heart health by helping to regulate blood pressure. Its antioxidants may contribute to reducing the risk of certain cancers, though more research is needed in this area.
Jicama’s low calorie and high fiber content make it an excellent food for weight management and healthy eating plans.
Preparing Jicama
Jicama preparation involves selecting the right tuber, proper storage, and effective cutting techniques. These steps ensure you get the most out of this crunchy, refreshing vegetable.
Selecting and Storing
Choose firm jicamas with smooth, unblemished skin. Avoid those with soft spots or wrinkled exteriors. A good jicama should feel heavy for its size, indicating freshness and high water content.
Store whole, unpeeled jicamas in a cool, dry place for up to 2 weeks. Once cut, refrigerate unused portions in an airtight container for 3-5 days.
For longer storage, keep jicamas in the refrigerator’s crisper drawer. This can extend their shelf life to 3-4 weeks.
Peeling and Cutting Techniques
Start by washing the jicama thoroughly. Use a sharp knife to cut off the top and bottom, creating flat surfaces.
Peel the tough, fibrous skin using a vegetable peeler or paring knife. The skin is inedible, so ensure all of it is removed.
For cubes, slice the peeled jicama into planks, then cut these into strips and finally into cubes of desired size.
To create matchsticks, cut the jicama into thin slabs, then slice these into thin strips.
For thin slices, use a mandoline or sharp knife to cut the jicama into uniform, delicate rounds.
Ways to Enjoy Jicama
Jicama offers versatility in culinary applications. This crunchy root vegetable can be enjoyed raw, cooked, or incorporated into various dishes for added texture and flavor.
Eating Raw Jicama
Raw jicama provides a refreshing crunch and mild sweetness. Peel the tough skin and slice the white flesh into sticks or thin rounds. Enjoy it as a healthy snack on its own or pair it with dips like hummus, guacamole, or salsa.
Add raw jicama to fruit salads for extra crunch. It pairs well with citrus fruits, berries, and tropical flavors. Grate or julienne jicama to create refreshing slaws. Combine it with cabbage, carrots, and a light dressing for a crisp side dish.
Use jicama strips in spring rolls for added texture. They provide a satisfying crunch alongside fresh vegetables and herbs.
Cooking Methods
While often eaten raw, jicama can be cooked to enhance its natural sweetness. Sauté jicama cubes in olive oil until lightly browned. Add onions and bell peppers for a flavorful side dish.
Bake jicama slices or fries in the oven. Toss with olive oil and seasonings, then roast at 400°F (200°C) for about an hour. This creates a healthier alternative to traditional fries.
Stir-fry jicama with other vegetables for a quick and easy dish. Its ability to retain crispness makes it ideal for this cooking method.
Incorporating into Dishes
Jicama adds a unique texture to many recipes. Dice it finely and mix into salsas for added crunch. This works well with both fruit-based and tomato-based salsas.
Create a jicama slaw by combining shredded jicama with cabbage, carrots, and a light dressing. This makes an excellent topping for tacos or a refreshing side dish.
Add jicama cubes to stir-fries for extra crunch. It pairs well with other vegetables and absorbs flavors from sauces. Use jicama as a low-carb substitute in recipes that call for water chestnuts or potatoes.
Jicama as a Snack and Side
Jicama offers a versatile and nutritious option for both snacks and side dishes. Its crisp texture and mild flavor make it adaptable to various preparations.
Jicama Sticks
Jicama sticks provide a healthy alternative to french fries. To prepare, peel the tough outer skin of the jicama using a sharp knife. Cut the flesh into uniform sticks, similar in size to french fries.
These sticks can be enjoyed raw as a crunchy snack. They pair well with dips like hummus or guacamole. For a more flavorful option, toss the sticks with olive oil and your preferred seasonings.
Jicama sticks can also be roasted in the oven. Spread them on a baking sheet, drizzle with olive oil, and sprinkle with salt and spices. Roast until they develop a golden color and slightly crispy exterior.
Creative Alternatives
Jicama’s versatility extends beyond simple sticks. Slice it thinly to add crunch to salads or use as a base for low-carb tacos. Cube jicama and mix it with fruits like strawberries for a refreshing fruit salad.
For a unique twist, steam jicama until tender and mash it as a potato substitute. This preparation offers a lower-carb option for those watching their intake.
Incorporate jicama into slaws by cutting it into thin strips. Combine with shredded cabbage and carrots for a crisp, refreshing side dish. Add a tangy dressing to enhance the flavors.