Tiger Nuts: The Chewy, Sweet Tuber That Is Not a Nut

Despite the name, tiger nuts are not nuts at all. They are the small underground tubers of a sedge plant, Cyperus esculentus, also known as chufa, earth almonds or yellow nutsedge. People have eaten them since ancient times, including in ancient Egypt, and they are still important in West Africa and Spain.

What they taste like

Dried tiger nuts are brown, wrinkled and very hard. Once soaked, they plump up, soften and taste sweet and nutty, a bit like coconut with almond. The texture is chewy and slightly fibrous, so a lot of people prefer them as a milk or flour.

Horchata de chufa

In Valencia, Spain, tiger nuts are the base of horchata de chufa, a cold, creamy, sweet drink served in summer, often with a pastry called fartons. To make it, soak the tubers overnight, blend them with water, strain through a cloth, then sweeten and chill. Nigerian and Ghanaian kunnu aya is a similar drink, often spiced with ginger and dates. Both are naturally dairy free and nut free.

Snacks and flour

Soaked whole tiger nuts are eaten as a chewy snack, and roasted ones are crunchier. Ground into flour, they work in gluten-free baking, giving cookies and pancakes a lightly sweet taste. The flour absorbs a lot of moisture, so start by replacing a quarter of the regular flour. Tiger nut butter and oil are also available.

How to prepare them

Rinse the tubers well to get rid of grit. Soak in fresh water for 12 to 24 hours, changing the water once or twice, until they are no longer rock hard. Taste one: it should be chewy. If you use them for milk, soak, blend with fresh water at around four parts water to one part tubers, strain well and sweeten with dates or honey.

Nutrition at a general level

Tiger nuts provide fibre, carbohydrate, healthy fats and a small amount of minerals. They are especially high in fibre, which can cause gas in some people when introduced too quickly. They are naturally free of gluten, nuts and dairy, but they are fairly energy dense, so keep portions to a handful.

Storage and cautions

Keep dry tiger nuts in a sealed jar in a cool, dry place for many months. Once soaked, store in the fridge and use within a few days. The milk keeps for two or three days. Although they are not tree nuts, allergic reactions are possible, as with any food, particularly in those with grass pollen or other sensitivities. Introduce slowly if you have a sensitive gut, as large amounts of fibre can lead to bloating. Mouldy or musty-smelling tubers should be thrown away.

This article is general information, not medical advice.