Tiger Nuts: The Superfood You Didn’t Know You Needed

Whenever I think of tiger nuts, the first thing that comes to mind is the irresistible taste of a chilled glass of Kunu Aya.

Kunu Aya is a traditional Nigerian drink. Visually, it is creamy to look at but in terms of its taste, it is slightly sweet. The way it is is made is blending soaked tiger nuts with water, sweeteners like dates, and spices such as ginger or cloves. After that, you can use a strain to extract the juice and if you are like me, you would serve it chilled.

But that’s not the only way to make it. I enjoy experimenting with tiger nuts by adding ingredients like carrots and bananas to create other variations.

This guide provides an overview of what tiger nuts are, how they are used by different regions, stored, substitutes, and answers frequently asked questions about this tuber.

What are Tiger Nuts?

Tiger nuts is scientifically known as Cyperus esculentus. The weird part is despite their name, they are not nuts but rather small tubers. A lot of people, myself included, eat them as a snack. Others, especially in Africa, Europe, and parts of Asia, use them as an ingredient in recipes.

Depending on where you travel to, they are known by various names. For example, they are called Aya in Hausa (Nigeria), Atadwe in Twi (Ghana), Earth Almonds in some English-speaking regions, and Chufa in Spain, where they are used to make the traditional drink Horchata de Chufa.

I have noticed that in the United States, you will find them in their dried form, as tiger nut flour or as tiger nut milk, and they tend to be popular among people following gluten-free, paleo, or plant-based diets.

How Are They Used?

Tiger nuts can be eaten raw or soaked to soften their texture. There is this crunchy sound it makes when you chew it in their raw form. I always soak it for a few minutes and for me that is the best way to snack on it.

They can also be roasted or toasted and then eaten as a snack. It is even crunchier then. And of course you can blend them into tiger nut milk.

Tiger nut flour is often used in gluten-free baking for cookies, cakes, and breads, and the tubers are ground for use in smoothies and porridges.

Do They Have Any Nutritional Benefits

Tiger nuts contain vitamin E, iron, magnesium, are rich in fiber, and are an excellent source of healthy monounsaturated fats. A lot of people also like them because they are dairy-free, which makes them a great alternative if one is lactose-intolerant. They also have prebiotic properties that support gut health by feeding beneficial bacteria.

Nutritional Composition of Tiger Nuts (Per 100 g)¹

Can You Grow Tiger Nuts at Home?

Yes, they can be grown home depending on if your home is in a sunny region. To grow them, plant the tubers in well-drained soil in a sunny location and continue to keep the soil moist but not waterlogged. When the plant leaves become yellow that’s when it time to get them out. I would say the timeline is usually around 90–120 days.

How Do I Store Tiger Nuts?

If they are fresh, you really have just about a week to use them. If you purchase them in their dried form then you have a bit more time, approximately six months, to use them depending on if store them properly using an airtight container.

Do Tiger Nuts Expire?

Yes, they can spoil if not stored properly. Fresh ones may go bad if left unrefrigerated, while dried ones lose their flavor when exposed to air or moisture.

Are Tiger Nuts Kosher?

Yes, they are kosher as long as they are washed thoroughly to remove dirt or pests. Their plant-based origin makes them suitable for kosher dietary practices.

Are Tiger Nuts Spicy?

They are not spicy.

Are Tiger Nuts Low FODMAP?

Yes, are considered low FODMAP when consumed in moderate quantities, making them suitable for people with sensitive digestion or following a low FODMAP diet. However, their high fiber content may cause discomfort if eaten in large amounts.

Can Tiger Nuts Be Eaten Raw?

Yes, they can be eaten raw, but like I mentioned earlier it’s better to soak them in water for several hours or even overnight to soften their texture.

What Can I Use Instead of Tiger Nuts?

If they are unavailable, almonds, hazelnuts, or coconut flakes can provide similar flavor and texture in recipes. Oats are also a good substitute in smoothies and porridges.

What Dishes Work Well with It?

Tiger nuts can be used in many dishes, including horchata de chufa, Kunu Aya, gluten-free baked goods, and smoothies. They can also be roasted as snacks or ground into porridge for breakfast.

Have you tried horchata de chufa, or Kunu Aya? Have you considered growing this tuber at home?

References:

1. Qin, X., Yu, L., & Guo, X. (2022). Tiger nut (Cyperus esculentus L.): Nutrition, processing, function, and applications. Journal of Food Science and Technology. ↩︎