Canna indica, commonly known as African arrowroot, edible canna, purple arrowroot, Sierra Leone arrowroot, is a plant species in the family Cannaceae. It is invasive to much of Africa. It is native to South America and India.
Indonesian Arrowroot (Maranta arundinacea) is a tropical tuber native to Indonesia.
Uses & Benefits
It’s usually processed into a powder, also called arrowroot flour. The powder is extracted from the plant’s rhizome, an underground stem with multiple roots that store its starch and energy.
This vegetable is mostly employed in the kitchen, as it works well in sweet and savory dishes alike, although it may have medicinal properties as well (1).
Aside from being high in protein and several nutrients, arrowroot is very easy to digest, making it ideal for children and older adults who may need gentler food (2).
Arrowroot is a starchy root vegetable similar to yam, cassava, sweet potato, and taro.
Like many starches, it’s high in carbs but offers various nutrients. A 1-cup (120-gram) serving of sliced, raw arrowroot contains the following (3):
Calories: 78
Carbs: 16 grams
Fiber: 2 grams
Protein: 5 grams
Fat: 0 grams
Folate: 102% of the Daily Value (DV)
Phosphorus: 17% of the DV
Iron: 15% of the DV
Potassium: 11% of the DV
Arrowroot has a higher protein content than other tubers, packing 5 grams per 1 cup (120 grams), compared with 2.3 grams in the same amount of yam (2, 4).
Additionally, it provides over 100% of the DV for folate (vitamin B9), which is essential for development during pregnancy and DNA formation. Low levels of this vitamin are associated with an increased risk of birth defects and chronic diseases like cancer (5, 6).
What’s more, arrowroot offers significant amounts of phosphorus, iron, and potassium.
Dosage & Directions
Arrowroot powder is one of the underrated but versatile thickening agents used to thicken jams, pies, custards, gravy, and many more dishes. Arrowroot is just that, a root, like potatoes but mostly used as a powder or flour.
SUBSTITUTIONS
Ingredients
2 teaspoons All-Purpose Flour
1 teaspoon Tapioca Starch
3 teaspoons Corn Starch
½ teaspoon Sweet Rice Flour
½ teaspoon Potato Starch (1/2 to 1 full teaspoon potato starch)
1 teaspoon Cream Of Tartar (will vary per recipe)
1 teaspoon Xanthan Gum
1 teaspoon Glucomannan Powder
1 teaspoon Psyllium Husk
Directions
1. Select the substitute option that will work best for your recipe. Make any necessary conversions to the amount needed for substitution.
2. Prepare your recipe and adjust the desired thickening as needed
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